Afleveringen
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In this episode of the Self Selecting Podcast, host I break down the 3 biggest cardio mistakes that are quietly ruining your results. Whether you're prepping for a show or just trying to lean out, chances are you’re either doing too much, too little, or the wrong type of cardio—and it’s costing you muscle, recovery, and long-term progress.
In this episode, I dive into:
- Why doing cardio before lifting kills performance
- The truth about fasted cardio and HIIT vs steady-state
- How to adjust cardio when you're overtrained, underfed, or stuck in a plateau
- Why long sessions (over 60 minutes) may be backfiring
- How to balance cardio and food without burning out
If you’re stuck spinning your wheels, this episode will help you build a smarter, more effective fat loss strategy—without wrecking your recovery or metabolism.
Timestamps:
- [00:00 – 03:33] - Intro: Why cardio strategy matters & how most people get it wrong
- [03:33 – 04:08] - Overview: 3 cardio mistakes that will ruin your fat loss
- [04:08 – 07:45] - Mistake #1: Doing cardio at the wrong time (pre-lift fatigue)
- [07:45 – 11:13] - Cardio after weight training – how much is too much?
- [11:13 – 16:22] - Mistake #2: Choosing the wrong form of cardio (modality matters)
- [16:22 – 17:34] - Understanding recovery needs post-cardio
- [17:34 – 22:31] - How to manage systemic fatigue & rotate intensities
- [22:31 – 23:41] - Mistake #3: Doing too much or too little cardio
- [23:41 – 28:25] - Why cardio sessions over 60 min often do more harm than good
- [28:25 – 29:08] - The flawed logic of “keeping cardio high to keep food high”
- [29:08 – 35:58] - The risk of doing too little cardio and over-restricting food
- [35:58 – 39:08] - When and how to decrease cardio during fat loss
- [39:08 – 39:53] - Fasted cardio – does it really burn more fat
- [39:53 – 40:41] - HIIT vs. steady state: which is better and why
- [40:41 – 41:20] - Daily cardio vs. rest days – what’s optimal for recovery?
- [41:20 – 42:32] - Final thoughts: Cardio is a tool—not a punishment
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode of the Self Selecting Podcast, I sit down with IFBB Pro Stefanie Roth to discuss the realities of performance-enhancing drug (PED) use, the mindset and strategy behind building a pro physique, and the physical, mental, and hormonal consequences women face as they advance in the sport. Stefanie shares her full journey—from bikini to figure, early PED use, and the hard lessons learned from chasing size while balancing her nursing career and personal identity.
This episode is a must-listen for female competitors, coaches, and anyone who wants a brutally honest look at the risk-reward equation in female bodybuilding.
Timestamps:
- [00:00 – 04:36] - Intro & Stefanie’s background: Nursing, coaching, and transition from bikini to figure
- [04:36 – 07:37] - Off-season muscle building & the myth of “growing into a show”
- [07:37 – 10:24] - PED use during prep vs. surplus & when to introduce compounds
- [10:24 – 13:14] - First cycle strategy, low dosing, and avoiding unnecessary escalation
- [13:14 – 15:34] - Compound switching myths & sourcing from clinics vs. underground labs
- [15:34 – 19:13] - Dosage mistakes, testosterone vs. Anavar, and early side effects
- [19:13 – 23:00] - Irreversible side effects & redefining femininity in bodybuilding
- [23:00 – 27:14] - Navigating regret, coaching boundaries, and client education
- [27:14 – 31:06] - Balancing physique goals with health and side effect management
- [31:06 – 34:06] - Stefanie’s drug-free tools for growth & glute-building insights
- [34:06 – 38:17] - Glute training breakdown: tempo, execution, and programming
- [38:17 – 42:54] - Tracking off-season progress: visuals, digestion, strength
- [42:54 – 46:53] - Alcohol, inconsistency, and PEDs: performance consequences
- [46:53 – 51:10] - Coaching ethics, data accuracy, and knowing when to say no
- [51:10 – 01:06:06] - Long-term vision, setting boundaries, and empowering women in fitness
Links & Resources:
Follow Stefanie on Instagram: https://www.instagram.com/_therealdonutqueen_/
Work With Stefanie: https://www.teamraw.net/
https://coryfit.com/
Coaching: Let's Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:Instagram: https://www.instagram.com/cory_fit/
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Zijn er afleveringen die ontbreken?
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In this episode of the Self Selecting Podcast, I break down everything you need to know about Anavar (Oxandrolone)—one of the most widely discussed performance-enhancing drugs in the female fitness space. This solo episode covers the who, what, when, how, and how much of Anavar use, especially for female athletes and competitors. I share first-hand experience, client observations, safety guidelines, and sourcing strategies, all while emphasizing risk tolerance, proper timing, and long-term physique planning.
Whether you’re a bikini competitor, lifestyle athlete, or coach, this episode is packed with practical insights to help you make informed, responsible choices.
Key Topics Covered:
- Who Anavar is intended for and why it's often misused
- Anavar for non-competitors: is it ever a good idea?
- What Anavar actually does (and doesn’t do)
- How competitors use Anavar in prep vs. offseason
- Safe dosing ranges and how long you should run it
- Risks of long-term or high-dose use (including virilization)
- How to know when to stop using Anavar
- How to source it safely and test your compound
- Why bloodwork before, during, and after is essential
- How many cycles it takes to build a pro-level physique (and the dangers of rushing it)
Timestamps:
- [00:00 – 03:00] - Intro – Recap of audience interest and Patreon bonus.
- [03:00 – 06:14] - Question 1: “Who is Anavar for?”
- [06:14 – 08:32] - Question 2: “Can I use Anavar if I’m not a competitor?”
- [08:32 – 10:55] - Question 3: “What does Anavar do?”
- [10:55 – 15:30] - Question 4: “When do competitors use Anavar?”
- [15:30 – 19:50] - Question 5: “How much is safe to use?”
- [19:50 – 24:33] - Question 6: “How long can you use Anavar for?”
- [24:33 – 29:23] - Question 7: “What happens if you use too much for too long?”
- [29:23 – 31:33] - Question 8: “How to know if I should stop Anavar?”
- [31:33 – 33:27] - Question 9: “How do I get Anavar?”
- [33:27 – 35:25] - Question 10: “Are some sources better than others?”
- [35:25 – 38:07] - Question 11: “Do you need to get bloodwork done before, during or after use?”
- [38:07 – 41:16] - Question 12: “How many Anavar cycles before a pro physique?” & Final thoughts
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:Instagram: https://www.instagram.com/cory_fit/
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In this episode of the Self Selecting Podcast, I take a deep dive into one of the most frustrating aspects of fat loss—weight fluctuations. Whether you’re stepping on the scale every morning and seeing unpredictable changes or wondering if your hormones are sabotaging your progress, this episode breaks down what’s actually happening inside your body. I explain the difference between normal weight fluctuations and true hormonal imbalances, how sodium, stress, food intake, and hydration play a role, and what you can do to avoid unnecessary panic when the scale jumps up overnight.
If you’ve ever wondered, “Why is my weight up 3 lbs even though I followed my plan?”, this episode gives you a step-by-step guide to understanding and fixing weight fluctuations.
Key Takeaways:
- What Weight Fluctuations Actually Are & Why They Happen – It’s not always fat gain.
- How Food Choices, Sodium, & Water Intake Affect Scale Readings – What really causes overnight weight spikes.
- The Role of Stress & Poor Sleep in Holding Onto Water Weight – Why hormones like cortisol can impact the scale.
- How Your Training Routine Can Cause Temporary Weight Gain – Why intense workouts lead to inflammation & water retention.
- When to Worry About Hormonal Imbalances – How to know if your weight fluctuations are due to real health concerns.
- The #1 Mistake People Make When Tracking Scale Weight – Why consistency in weigh-ins matters.
- Why Female Hormones Affect Scale Weight & How to Track It Properly – Understanding the menstrual cycle’s impact on weight readings.
- The Right Way to Take Progress Measurements Without Stressing Over the Scale – Alternatives to scale weight for tracking fat loss.
Timestamps:
- [00:00 – 02:10] - Why this episode is a must-listen for anyone tracking weight loss progress.
- [02:11 – 05:30] - Understanding why the scale jumps up & down daily.
- [05:31 – 08:45] - How Food Volume & Sodium Impact Scale Readings.
- [08:46 – 12:00] - Why Eating Out & Misreporting Calories Can Cause Confusion.
- [12:01 – 15:45] - Why carb cycling causes weight swings.
- [15:46 – 19:30] - How cortisol & poor sleep affect fat loss progress.
- [19:31 – 23:40] - How Training & Recovery Play a Role in Scale Weight.
- [23:41 – 28:00] - How to Know If Your Weight Gain is Actually Fat Gain – Distinguishing normal fluctuations from true fat storage.
- [28:01 – 32:45] - Understanding menstrual cycle-related weight changes.
- [32:46 – 36:00] - The #1 Mistake People Make When Tracking Scale Weight.
- [36:01 – 40:15] - How to Accurately Track Progress Without Freaking Out Over the Scale.
- [40:16 – 44:30] - When to Worry About Hormonal Imbalances & When to Get Labs Done.
- [44:31 – 47:59] - Final Thoughts: How to Stop Letting the Scale Control Your Mood & Mindset.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this inspiring episode of the Self Selecting Podcast, I sit down with IFBB Pro Bikini competitor and Amore Athletics founder, Liana Giannamore. Liana shares her journey from turning pro in bodybuilding during the 2020 lockdown to balancing competition, coaching, and personal growth.
The conversation dives into building stage presence, handling setbacks in competition, learning when to push versus when to rest, and transitioning from athlete to business owner. Liana opens up about mental resilience, overcoming post-show struggles, stress management, and why setting boundaries has been a game-changer for her health, career, and happiness.
Whether you're a competitor, coach, entrepreneur, or someone striving for self-improvement, this episode is filled with valuable insights on discipline, confidence, and balance in fitness and life.
Key Takeaways:
- The Importance of Confidence & Stage Presence in Bikini Bodybuilding.
- How to Handle Setbacks in Competition & Use Them to Your Advantage.
- Understanding the Mental Toll of a Long Competition Season.
- Why Post-Show Transitions Are Harder Than People Think.
- The Reality of Extreme Dieting & Stress on the Body.
- The Importance of Boundaries & Self-Care in Fitness & Business.
- Why Investing in Mental Health & Emotional Growth is Just as Important as Physical Training.
Timestamps:
- [00:00 – 02:10] - Introduction & Meet Liana Giannamore – Background & journey into bodybuilding.
- [02:11 – 05:30] - Turning Pro During the 2020 Lockdown – Training at home, adapting, and earning her IFBB pro card.
- [05:31 – 08:45] - The Importance of Confidence & Stage Presence – How Liana developed her signature posing style.
- [08:46 – 15:45] - Placing 15th at Her First Pro Show & Bouncing Back.
- [15:46 – 19:30] Hitting Burnout & Knowing When to Take a Break.
- [19:31 – 23:40] - The Post-Show Struggles No One Talks About – Dealing with identity loss & self-doubt.
.- [23:41 – 28:00] - How Stress Wreaks Havoc on Your Body
- [28:01 – 32:45] - Why Setting Boundaries Was a Game-Changer for Her Health.
- [32:46 – 36:00] - Making the Hard Decision to Take a Full Year Off in 2025.
- [36:01 – 40:15] - Building a Business While Competing – The evolution of Amore Athletics & her coaching philosophy.
- [40:16 – 44:30] - How stress management changed her life.
- [44:31 – 48:50] - Why Many Competitors Struggle With Identity After the Stage.
- [48:51 – 52:10] - What She Wishes She Knew When She Started Competing.
- [52:11 – 56:30] - Liana’s Advice for Athletes, Coaches & Entrepreneurs.
- [56:31 – 59:40] - Final Thoughts & Where to Follow Liana.
Links & Resources:
Follow Liana on Instagram: https://www.instagram.com/lianagianna_ifbbpro/?hl=en
Work With Liana: https://form.jotform.com/242771414209050?fbclid=PAZXh0bgNhZW0CMTEAAabufkQ95FLdg6AKCrRxmif0uCrCoN8SPPO4VCwUIT-NMThaofa69eLMmh0_aem_y7zAseoJ6UTjmUIkD5EsNQ
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode of the Self Selecting Podcast, I dive into 9 foods that could be ruining your fat loss progress without you even realizing it. These foods are commonly marketed as "healthy" or "diet-friendly", but they often lead to tracking errors, poor satiety, and unintentional overeating.
I share real-life client examples and my own experiences in both fat loss phases and contest prep, highlighting how small miscalculations in food tracking can stall progress. If you’ve been meticulously tracking your diet but aren’t seeing results, this episode is for you.
Key Takeaways:
- Why Some "Healthy" Foods Are Easy to Overeat – Foods like granola, nut butter, and seeds add hidden calories.
- How Cooking Methods Affect Caloric Intake – Rice, potatoes, and red meat can have tracking errors based on how they're prepared.
- Why Liquid Calories Can Wreck Your Deficit – Oat milk, full-fat dairy, and coffee additives add up quickly.
- How Restaurant Portion Sizes Make Fat Loss Harder – Eating out makes it harder to estimate portion sizes accurately.
- The Biggest Mistakes in Food Logging & Tracking – Why most people unknowingly underreport their intake.
- How to Choose More Satiating, Diet-Friendly Alternatives – Swap low-volume foods for higher-volume, more filling options.
Timestamps:
- [00:00 – 02:10] - Introduction & Podcast Updates – Why this episode is essential for anyone in a fat loss phase.
- [02:11 – 05:16] - The Biggest Tracking Mistake Most People Make.
- [05:17 – 07:33] - Food #1: Rice & Why It’s Easy to Overeat – Portion control, cooking variations, and tracking mistakes.
- [07:34 – 10:10] - Food #2: Potatoes – The Best & Worst Cooking Methods for Fat Loss.
- [10:11 – 12:45] - Food #3: Chia & Flax Seeds – Tiny but Calorie-Dense.
- [12:46 – 15:20] - Food #4: Red Meat – The Fat Variability You’re Not Accounting For.
- [15:21 – 18:30] - Food #5: Salmon – Lean vs. Fatty Cuts & How Cooking Changes Calories.
- [18:31 – 21:40] - Food #6: Nut Butter – The High-Calorie Trap That’s Easy to Overeat.
- [21:41 – 24:50] - Food #7: Chocolate – Why It Might Be Hurting Your Diet More Than You Think.
- [24:51 – 28:10] - Food #8: Liquid Calories – Oat Milk, Full-Fat Dairy & Coffee Additives.
- [28:11 – 31:42] - Food #9: Granola – The “Healthy” Food That’s Really a Sugar & Fat Bomb.
- [31:43 – 35:30] - Why Restaurant Portions Are a Major Fat Loss Obstacle – How to avoid tracking mistakes when eating out.
- [35:31 – 40:00] - How to Make Smarter Food Choices for Fat Loss & Adherence.
- [40:01 – 45:00] - How Clients Have Made Simple Changes & Seen Immediate Results.
- [45:01 – 51:14] - How to tighten up food tracking & improve adherence.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode, I simplify fat loss terminology, explaining the key concepts behind dieting, energy balance, and nutrition strategies. I break down common misconceptions about caloric deficits, macronutrients, adherence, meal timing, and satiety, helping you understand how to make fat loss more sustainable and effective. I also discuss the importance of tracking food intake accurately, how different macronutrients affect energy expenditure, and why adherence is the most critical factor in any diet.
Whether you're a fitness enthusiast, bodybuilder, or someone struggling with consistency, this episode provides actionable strategies to optimize your fat loss journey.
Timestamps:
- [00:00 – 02:10] - Why this episode is essential for fat loss.
- [02:11 – 06:10] - Why burning more calories than you consume leads to fat loss.
- [06:11 – 09:30] - Understanding protein, carbs, and fats.
- [09:31 – 12:45] - The dangers of ultra-low-fat diets.
- [12:46 – 15:30] - How choosing the right foods impacts fullness.
- [15:31 – 18:20] - The importance of pre/post-workout meals.
- [18:21 – 22:15] - Why diet success depends on long-term habits.
- [22:16 – 26:30] - The impact of water retention, sodium, and digestion.
- [26:31 – 28:45] - How hidden calories impact results.
- [28:46 – 31:20] - How hormones affect cravings.
- [31:21 – 34:00] - When strategic overfeeding is useful.
- [34:01 – 37:00] - Why some people thrive on high/low carb days.
- [37:01 – 39:30] - When & how to adjust your diet.
- [39:31 – 42:18] - Why daily weigh-ins give a better picture of fat loss.
- [42:19 – 45:25] - How to simplify fat loss & stay committed.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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Patreon: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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In this episode of the Self Selecting Podcast, I am joined by IFBB Pro Bikini Competitor Kerry Sexton to discuss the evolution of her training, physique, hormonal health, and her experience with PMDD (Premenstrual Dysphoric Disorder). Kerry shares her journey in the IFBB, how she transformed her physique, and the challenges of competing at an elite level while managing hormonal fluctuations and physical recovery. We dive deep into training execution, the importance of movement quality, overcoming self-doubt, and why many competitors underestimate the time required for real muscle growth.
We also discuss the misconceptions around performance-enhancing drugs (PEDs) and the importance of working with a knowledgeable coach when navigating hormonal optimization. Whether you're an aspiring competitor, a fitness enthusiast, or someone dealing with hormonal imbalances, this episode provides valuable insights into training, mindset, and longevity in bodybuilding.
Timestamps:
- [00:00 – 02:10] - Introduction & Kerry Sexton’s Background – Competing, social media, and her evolution in bikini bodybuilding.
- [02:11 – 06:10] - Kerry’s Journey to Earning Her Pro Card.
- [06:11 – 09:30] - Why most competitors underestimate the time it takes to build muscle.
- [09:31 – 12:45] - How Kerry leveled up her physique through better training execution.
- [12:46 – 15:30] - Understanding PMDD (Premenstrual Dysphoric Disorder).
- [15:31 – 18:20] - How PMDD Affects Training & Mindset.
- [18:21 – 22:15] - Navigating Training During Hormonal Fluctuations.
- [22:16 – 26:30] - The Importance of Tracking Your Menstrual Cycle.
- [26:31 – 28:45] - The Role of Coaches in Managing Female Physiology – Why many coaches neglect hormonal factors.
- [28:46 – 31:20] - How Kerry overcame doubts about continuing in bodybuilding.
- [31:21 – 34:00] - PED Use in Bikini Bodybuilding – What Kerry wants people to understand about hormonal assistance.
- [34:01 – 37:00] - Why More PEDs Doesn’t Always Mean More Muscle.
- [37:01 – 39:30] - The Risks of Uneducated PED Use.
- [39:31 – 42:18] - Training Smart vs. Training Hard – How paying attention to detail changed Kerry’s physique.
- [42:19 – 45:12] - Why Recovery is the Missing Link in Many Training Programs.
- [45:13 – 48:00] - What Most Competitors Get Wrong About Dieting & Prep.
- [48:01 – 51:42] - Final Thoughts & Where to Follow Kerry Sexton.
Links & Resources:
Follow Kerry on Instagram: https://www.instagram.com/kerrysexton_ifbbpro/?hl=en
Work With Kerry: https://tr.ee/8tlQTLqpjy
Pose With Kerry: https://tr.ee/qWQg_ieXGvhttps://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
For 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
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In this episode, I simplify the complex terminology surrounding training for hypertrophy (muscle growth) vs. strength training, making it accessible for both beginners and experienced athletes. I address common misconceptions about progressive overload, intensity, volume, and muscle activation, helping you understand how to optimize your training for the best results. Through personal anecdotes, client experiences, and real-world application, I break down the importance of structured training, tracking progress, and avoiding common training mistakes.
Whether you're struggling with mind-muscle connection, unsure about rep ranges, or confused about hypertrophy vs. strength training, this episode provides clear and actionable insights.
Timestamps:
- [00:00 – 02:10] - Intro & Episode Overview – Why this topic is crucial for anyone serious about training.
- [02:11 – 06:10] - Avoiding confusion from online fitness advice.
- [06:11 – 09:30] - What is Hypertrophy Training?
- [09:31 – 12:45] - What is Strength Training? – How it differs from hypertrophy & when to prioritize it.
- [12:46 – 15:30] - How to Measure Progress in Hypertrophy Training.
- [15:31 – 18:20] - The Truth About Mind-Muscle Connection – When it matters and when it doesn’t.
- [18:21 – 22:15] - Why Strength Gains Don’t Always Mean Muscle Growth.
- [22:16 – 26:30] - The Role of Volume & Reps in Hypertrophy – Why more is not always better.
- [26:31 – 28:45] - How misjudging failure slows progress.
- [28:46 – 31:20] - How to Warm Up Properly for Strength & Hypertrophy.
- [31:21 – 34:00] - Why Progressive Overload Isn’t Just About Weight – Other ways to make progress.
- [34:01 – 37:00] - Why Filming Your Workouts Can Fix Your Lifts – How to spot weak points & improve form.
- [37:01 – 39:30] - Understanding Tempo & Time Under Tension.
- [39:31 – 42:18] - How Different Machines & Equipment Affect Load.
- [42:19 – 45:12] - Why Some Training Cues Are Misleading – What really matters for movement quality.
- [45:13 – 49:30] - The Best Rep Ranges for Hypertrophy & Strength.
- [49:31 – 52:00] - Why More Rest Between Sets Can Improve Strength.
- [52:01 – 55:00] - The Role of Stability & Core Control in Strength Training – How to prevent plateaus.
- [55:01 – 59:30] - Final Thoughts & How to Get Coaching – Where to find more training guidance.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode, I uncover the truth about seven commonly used supplements that could be disrupting your hormones, metabolism, and overall health. While many people use supplements to enhance performance, optimize recovery, or accelerate fat loss, some of these widely available options come with hidden risks—especially when taken without proper medical supervision.
I discuss the overuse of hormonal support supplements, their impact on fat loss and muscle building, and why many fitness influencers promote products without understanding their long-term effects. I provide science-backed explanations on how these compounds affect testosterone, estrogen, and metabolic health, and gives actionable advice on how to supplement responsibly.
If you're serious about your fitness, health, and longevity, this episode will help you navigate the complex world of supplementation with confidence.
Timestamps:
- [00:00 – 02:10] - Cory shares her concerns over supplement misuse in fitness.
- [02:11 – 06:10] - Why they’re easy to access but not always safe.
- [06:11 – 09:30] - The risks of boosting testosterone & estrogen without proper testing.
- [09:31 – 12:45] - Who Should (and Shouldn’t) Use DHEA? – How it affects muscle building, acne, and hormone balance.
- [12:46 – 15:30] - Supplement #2: DIM & Calcium-D-Glucarate – Why they’re often marketed as “estrogen detox” supplements.
- [15:31 – 18:20] - The Role of Estrogen in Fat Loss & Muscle Growth – Why suppressing it too much can backfire.
- [18:21 – 22:15] - Supplement #3: SARMs (Selective Androgen Receptor Modulators) – The real dangers of female PED use.
- [22:16 – 26:30] - The Risk of SARMs Contamination & Fake Products.
- [26:31 – 28:45] - Why Women Are Misled into Using SARMs.
- [28:46 – 31:20] - Supplement #4: Anavar (Oxandrolone) – The most commonly prescribed “mild” anabolic for women.
- [31:21 – 34:00] - The Risks of Long-Term Anavar Use.
- [34:01 – 37:00] - Supplement #5: Testosterone Therapy in Women – Why it must be monitored closely to prevent irreversible side effects.
- [37:01 – 39:30] - Why High Testosterone Levels Can Cause Major Issues.
- [39:31 – 42:18] - Supplement #6: Hormonal Birth Control – How it impacts fat loss, muscle growth, and energy levels.
- [42:19 – 45:12] - The Long-Term Consequences of Birth Control Use.
- [45:13 – 49:30] - Supplement #7: Aromatase Inhibitors & Estrogen Blockers – Why they can lead to extreme hormonal imbalances.
- [49:31 – 50:53] - How to use supplements safely with lab work & expert guidance.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode, I'm joined by Cody McBroom, founder of Tailored Coaching Method, for an in-depth conversation on the power of choosing hard, overcoming life’s obstacles, and embracing discipline as a tool for personal growth.
Cody shares his journey from being an overweight teenager to a successful coach and entrepreneur, detailing the mindset shifts, struggles, and challenges that shaped him. We discuss why choosing the hard path leads to long-term success, the importance of self-discipline, and how athletes, coaches, and everyday people can adopt a resilient mindset.
We also explore topics like fitness, business, personal responsibility, and the psychology of self-belief, offering actionable insights for anyone looking to level up in life.
Key Takeaways:
- Why taking the difficult path leads to the best outcomes.
- From an overweight teenager to founding a global coaching business.
- The key habits that build confidence & resilience.
- How Cody overcame personal struggles, setbacks, and a near-death experience.
- The root cause of self-sabotage and how to fix it.
- How journaling, mindset shifts, and accountability create lasting change.
- The small daily actions that strengthen discipline.
- How Cody grew his coaching empire through persistence.
- The importance of long-term adherence over short-term perfection.
- How to manage high-performance living without burnout.
Timestamps:
- [00:00 – 02:10] - Cory welcomes Cody and introduces the episode.
- [02:11 – 06:10] - Who is Cody McBroom? – His journey from an overweight teenager to coaching leader.
- [06:11 – 09:30] - The philosophy behind choosing the difficult path.
- [09:31 – 12:45] - Cody’s Early Challenges & Career Beginnings – From self-doubt to fitness coaching success.
- [12:46 – 15:30] - Why doing the hard things makes life easier.
- [15:31 – 18:20] - How Hardships Build Character – Cody’s personal struggles & overcoming obstacles.
- [18:21 – 22:15] - How to reframe pain & struggle into growth opportunities.
- [22:16 – 26:30] - The key to long-term adherence.
- [26:31 – 28:45] - Why people struggle with consistency & how to fix it.
- [28:46 – 31:20] - The role of follow-through & commitment.
- [31:21 – 34:00] - How discipline & small wins create confidence.
- [34:01 – 37:00] - Cody’s insights on building a coaching empire.
- [37:01 – 39:30] - How to pursue excellence without burnout.
- [39:31 – 42:18] - Cody’s Near-Death Experience & How It Shaped Him – A turning point in his mindset.
- [42:19 – 45:12] - Small actions that build resilience.
- [45:13 – 49:30] - Why journaling, review, and accountability matter.
- [49:31 – 55:00] - How to stop blaming & take control.
- [55:01 – 60:00] - How to push past mental & physical barriers.
- [60:01 – 65:00] - Lessons from Cody’s experience coaching elite clients.
- [65:01 – 70:00] - How discipline translates to success.
- [70:01 – 77:00] - Final Takeaways & Advice for Listeners – How to apply these principles to daily life.
Links & Resources:
Follow Cody on Instagram: https://www.instagram.com/codymcbroom/?hl=en
Work With Cody: https://www.tailored-coaching.com/apply-cody-instagram
Listen to The "Choose Hard" Podcast: https://tailoredcoachingmethod.com/choose-hard-podcast-links/
https://coryfit.com/
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In this episode, I break down one of the most common nutrition questions I get from clients and consultations: Should you follow a structured meal plan or a macro-based flexible dieting approach? I dive into the key differences between meal plans and macro tracking, the spectrum of dietary rigidity, and how to choose the right nutrition approach based on your lifestyle, adherence levels, and personal preferences. I also discuss common mistakes with both methods and introduce a hybrid approach that balances structure and flexibility for long-term success.
Whether you're a competitive athlete, fitness enthusiast, or just someone trying to improve your diet, this episode provides valuable insights on choosing the best approach for YOU.
Key Takeaways:
- Meal Plans vs. Macro Dieting – Understanding the fundamental differences.
- The Spectrum of Dietary Rigidity – How structure can range from flexible to extremely strict.
- Who Benefits from Meal Plans? – Why some people thrive on structured nutrition guidance.
- Who Benefits from Macro Dieting? – How flexible eating helps people adhere better.
- Common Pitfalls in Both Approaches – Why adherence is the most critical factor.
- The Importance of Food Decision Confidence – How experience impacts food choices.
- How Social Factors & Lifestyle Affect Dieting Success – Adapting nutrition to real life.
- Creating a Hybrid Approach – Blending structure & flexibility for long-term success.
Timestamps:
- [00:00 – 02:10] - Cory introduces the episode and its relevance.
- [02:11 – 06:10] - Why This Topic Matters – The most common nutrition question Cory gets.
- [06:11 – 09:30] - What is a Meal Plan? – How structured meal plans work and who they help.
- [09:31 – 12:45] - What is Macro Dieting? – How flexible dieting allows for more food choices.
- [12:46 – 15:30] - How strictness varies within each method.
- [15:31 – 18:20] - Why Some People Struggle with Macro Dieting.
- [18:21 – 22:15] - The Problem with Overly Strict Meal Plans.
- [22:16 – 26:30] - Who Benefits from Meal Plans?
- [26:31 – 28:45] - Who Benefits from Macro Tracking?
- [28:46 – 31:20] - Why Social & Lifestyle Factors Matter in Dieting – Finding the right fit.
- [31:21 – 34:00] - The Hybrid Approach to Nutrition – Combining meal plans & macro tracking.
- [34:01 – 37:00] - How to transition from meal plans to flexible dieting.
- [37:01 – 39:30] - The importance of long-term adherence.
- [39:31 – 41:18] - Final Thoughts & Takeaways – How to choose the best nutrition approach for YOU.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode of the "Self Selecting" podcast, I take a deep dive into hunger regulation, satiety, and the hormonal mechanisms behind fat loss and appetite control. This discussion revolves around the roles of ghrelin ("the hunger hormone") and leptin ("the satiety hormone"), exploring how dieting, fasting, stress, and sleep impact these key hormones.
I break down the science behind energy balance, metabolism, and how hunger cues are influenced by nutrition, training, and lifestyle factors. I also provide practical strategies for optimizing diet composition, meal timing, and food selection to improve adherence and long-term weight management.
Key Takeaways:
- How Ghrelin & Leptin Control Hunger & Satiety – Understanding their roles in energy balance and appetite regulation.
- The Effects of Dieting on Hormones – Why caloric restriction, fasting, and contest prep can make you feel constantly hungry.
- The Impact of Stress & Sleep on Hunger – How cortisol and sleep deprivation increase cravings and hunger signals.
- Why High-Protein & High-Fiber Foods Help Satiety – The science behind satiety and meal composition.
- Ghrelin & Leptin in Obesity & Physique Sports – How these hormones differ between obese individuals and competitive athletes.
- The Satiety Index: Choosing Foods That Keep You Full – Ranking foods based on their hunger-suppressing effects.
- Why Carbs Suppress Ghrelin More Than Fats – How different macronutrients impact hunger levels.
- Post-Dieting Hunger & Weight Gain – The psychological and physiological reasons why rebounding after fat loss is common.
- Strategies to Manage Hunger During Fat Loss – How to optimize your diet, sleep, and stress management for better adherence.
Timestamps:
- [00:00 – 02:10] - Cory welcomes listeners and introduces the episode topic.
- [02:11 – 06:10] - The importance of ghrelin & leptin in dieting & weight management.
- [06:11 – 09:30] - How Hunger Hormones Function: Ghrelin increases hunger, leptin signals satiety.
- [09:31 – 12:45] - The physiological effects of caloric restriction.
- [12:46 – 15:30] - How Stress & Poor Sleep Increase Hunger.
- [15:31 – 18:20] - Why Hunger Becomes Dysregulated in Contest Prep.
- [18:21 – 22:15] - Leptin Resistance in Obesity vs. Fat Loss Phases: How body fat levels influence satiety & metabolism.
- [22:16 – 26:30] - Why rapid weight gain after dieting is common.
- [26:31 – 28:45] - The differences between resistance training & cardio on appetite regulation.
- [28:46 – 31:20] - Ranking foods based on their ability to suppress appetite.
- [31:21 – 34:00] - Why Carbs Suppress Hunger Better Than Fats: Understanding how macronutrients impact satiety.
- [34:01 – 35:48] - Final Thoughts & Takeaways: The best strategies for managing hunger & diet adherence.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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In this episode of the "Self Selecting" podcast, I sit down with Nick Bagley, a Dallas-based personal trainer and online coach, to discuss the standards of coaching, client adherence, and effective communication in the fitness industry. We explore the importance of setting boundaries with clients, managing expectations in bodybuilding, and how to achieve optimal results without excessive measures.
Nick shares insights into his coaching philosophy, why he refuses to treat female athletes like "small men," and the importance of hormonal health in competitive bodybuilding. We also discuss the misconceptions around PED use, the challenges of client accountability, and how to filter through unnecessary client communication to focus on what truly matters in training and nutrition.
This episode is a must-listen for aspiring coaches, athletes, and anyone interested in the realities of competitive bodybuilding.
Key Takeaways:
- Coaching Standards: How to set clear expectations with clients.
- Client Boundaries: Why coaches should establish communication limits.
- Adherence & Accountability: The key to achieving consistent results.
- Hormonal Health in Female Athletes: Understanding menstrual cycles and contest prep.
- PED Misconceptions: Why more drugs don’t always mean better results.
- Cheat Meals & Flexible Dieting: When and how to incorporate them.
- Client Communication: How to balance personal and professional discussions.
- The Business of Coaching: How to scale without losing quality.
Timestamps:
- [00:00 – 03:02] - Cory and Nick open the episode and discuss their recent illnesses.
- [03:03 – 07:02] - Nick Bagley's coaching background and experience in Dallas.
- [07:03 – 12:10] - The role of networking in fitness.
- [12:11 – 17:05] - The importance of client adherence and standards.
- [17:06 – 20:55] - Setting Boundaries with Clients: Why coaches should limit personal involvement.
- [20:56 – 26:37] - Handling Client Check-Ins: Filtering out unnecessary details for efficiency.
- [26:38 – 31:44] - Training Hard vs. Making Excuses: The mindset shift needed for real progress.
- [31:45 – 35:12] - How untracked meals can derail progress.
- [35:13 – 39:07] - The Science of Weight Fluctuations: Why tracking is more than just calories.
- [39:08 – 43:58] - PED Use in Bodybuilding: The dangers of excessive use & client misconceptions.
- [43:59 – 48:52] - The Importance of Female Hormonal Health: Why menstrual cycles matter in training.
- [48:53 – 54:10] - When Contest Prep Goes Wrong: Understanding individual athlete responses.
- [54:11 – 59:33] - The biggest differences in coaching men vs women.
- [59:34 – 1:04:50] - Why adherence matters more than anything.
- [1:04:51 – 1:10:38] - Scaling a client roster while maintaining quality.
- [1:10:39 – 1:16:00] - Wrap-up and closing thoughts.
Links & Resources:
Follow Nick on Instagram: https://www.instagram.com/nick_bagley_/?hl=en
Work With Nick: https://www.thelonghaulfitness.com/new-client-form
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
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In this episode of the Self Selecting Podcast, I dive deep into why many people experience slow progress in their fitness journey, particularly in fat loss and muscle-building phases. I discuss common pitfalls, including misaligned expectations, lack of adherence, and ineffective coaching strategies. Through real client examples and practical insights, I provide actionable steps to help listeners assess their progress and make meaningful changes.
Key Takeaways:
- Understanding Why Progress Feels Slow – Misconceptions about effort vs. results.
- The Role of Adherence – Following a plan consistently is crucial for progress.
- Common Coaching Mistakes – How misguidance can stall results.
- Dietary Flexibility – How to balance structured eating with real life.
- The Importance of Self-Inventory – Questions to ask when progress stalls.
- Training Effort vs. Expectations – Are you working hard enough?
- Managing Challenges & Setbacks – How to stay committed despite difficulties.
Timestamps:
- [00:00 – 00:09] - Cory introduces the episode.
- [00:10 – 00:24] - Why progress feels slow and people expect results faster than reality.
- [00:25 – 00:54] - The problem with focusing on the wrong fitness metrics.
- [00:55 – 01:48] - Biggest mistakes in fat loss and muscle gain.
- [01:49 – 02:51] - A real-life client story: A woman struggling with slow results and poor coaching.
- [02:52 – 04:09] - The role of adherence – The missing factor in fitness plateaus.
- [04:10 – 05:40] - How to make untracked meals work for you.
- [05:41 – 07:02] - 600-calorie diets & weight loss myths – Breaking down extreme dieting.
- [07:03 – 08:22] - Are you really in a deficit? – The truth about tracking and consistency.
- [08:23 – 09:38] - Self-audit for slow progress - Key questions to ask yourself.
- [09:39 – 12:10] - Practical tips for eating at restaurants.
- [12:11 – 14:15] - How to make travel and fitness work.
- [14:16 – 17:05] - Competing vs. lifestyle fitness – Understanding different levels of commitment.
- [17:06 – 20:08] - How much sacrifice is necessary? – Setting realistic priorities for fitness goals.
- [20:09 – 23:55] - The psychology of adherence – Are you truly putting in the effort?
- [23:56 – 26:37] - What your results say about your effort.
- [26:38 – 29:44] - Balancing work, school, and training.
- [29:45 – 31:27] - Common training mistakes – Why just “getting through” a workout isn’t enough.
- [31:28 – 35:12] - How to push through tough times.
- [35:13 – 39:07] - Personal struggles & real-life resilience.
- [39:08 – 43:58] - Final thoughts & staying committed – Why emotional resilience matters in fitness.
If you found this episode helpful, don’t forget to like, share, and subscribe.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
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In this episode, I take a deep dive into the science behind fat loss and why it might stall, even when you're doing everything "right." I explore four key factors—glucose management, thyroid function, stress response, and estrogen imbalances—that can influence your body's efficiency in burning fat. In this episode, you will learn actionable tips to improve your metabolic health, understand lab markers, and apply practical strategies for nutrition, exercise, and recovery.
Whether you're an athlete, fitness enthusiast, or someone striving for better health, this episode will empower you with the knowledge to break through plateaus and optimize your results.
Timestamps:
- [0:00:00] - Introduction: Why fat loss stalls and how this episode will help.
- [0:01:09] - The fundamentals of fat loss: The role of calorie deficits and hormonal balance.
- [0:02:29] - Glucose management: The importance of insulin sensitivity and lab markers.
- [0:05:06] - Insulin resistance explained: Its impact on fat storage and energy use.
- [0:08:33] - Understanding thyroid function: Key markers and their relevance to fat loss.
- [0:11:23] - Reverse T3: How stress impacts thyroid health and metabolic efficiency.
- [0:14:14] - Cortisol and stress: Short-term vs. chronic effects on body composition.
- [0:18:00] - Allostatic load: How cumulative stress impacts fat loss and recovery.
- [0:21:00] - Estrogen imbalances: The connection between fat distribution and hormonal health.
- [0:24:16] - High vs. low estrogen: Causes, symptoms, and dietary strategies.
- [0:27:27] - Environmental stressors and their influence on metabolism.
- [0:30:12] - Lab testing essentials: When and how to assess your metabolic health.
- [0:33:00] - Practical tips for managing stress, improving sleep, and balancing hormones.
- [0:34:19] - Why fiber and micronutrients are vital for hormonal regulation.
- [0:35:26] - Closing thoughts: Integrating testing, nutrition, and movement to break fat loss stalls.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
For 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
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In this episode, I sit down with Brittni Shae, a seasoned bikini competitor, coach, and mother, to discuss her journey through fitness and competition. From her double life as a hospital therapist and fitness model to her evolution in the sport of bodybuilding, Brittni shares her insights on self-coaching, balancing personal and professional lives, and the importance of authenticity in competitive fitness. We also dive into technical aspects of training, nutrition, and the mental side of competing.
Timestamps:
- [0:00:00] - Introduction: Meet Brittni Shae and the start of her journey.
- [0:02:15] - Why Brittni chose to compete and her double life as a therapist and bikini competitor.
- [0:06:31] - Reflecting on the early days of bikini competitions and changing aesthetics in the sport.
- [0:10:11] - Lessons learned from competing in various federations and adapting to different standards.
- [0:15:07] - The importance of gathering feedback from judges and improving over time.
- [0:18:33] - Brittni’s self-coaching strategies and the role of seminars and workshops.
- [0:22:51] - Managing peaks and valleys in competition prep.
- [0:26:05] - Transitioning from flexible dieting to a more structured approach during prep.
- [0:30:29] - The role of hormonal health and the impact of dieting on long-term recovery.
- [0:36:19] - Training intensity and balancing recovery for natural athletes.
- [0:41:32] - Brittni’s plans for an extended offseason.
- [0:45:16] - Feedback from judges: striking the balance between conditioning and fullness.
- [0:48:08] - The subjective nature of bodybuilding and how to adapt and thrive.
- [0:51:10] - The importance of presentation, posing, and stage confidence.
- [0:54:30] - Closing thoughts: playing the long game and staying authentic in the sport.
Links & Resources:
Follow Brittni on Instagram: https://www.instagram.com/bshaefit/?hl=en
Work With Brittni: https://bshaefit.my.canva.site/coaching
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
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In this episode, I dive into strategies for prioritizing fitness goals, particularly during challenging phases like the holidays. From identifying critical tasks to avoiding distractions, I provide actionable steps for listeners aiming to optimize their fitness journeys. With relatable examples and practical advice, this episode is a must-listen for anyone navigating their fitness priorities and seeking tangible results.
Timestamps:
- [00:00:00] - Introduction: Show gratitude for listeners and announcement of upcoming content.
- [00:02:03] - Personal update: Challenges with health and recovery progress.
- [00:04:08] - Balancing indulgence and discipline.
- [00:05:19] - Key concept: Focusing on the most critical tasks for success.
- [00:07:07] - Prioritization frameworks: ABCs and the Eisenhower Matrix.
- [00:08:24] - Breaking down tasks: Diet, training, and recovery essentials.
- [00:10:14] - Identifying adherence versus non-adherence in fitness practices.
- [00:12:16] - Urgent vs. non-urgent tasks: When to act and when to plan.
- [00:15:15] - Avoiding distractions: The impact of social media on progress.
- [00:18:04] - Setting realistic expectations for recreational and competitive athletes.
- [00:22:23] - Committing to phases: Fat loss vs. muscle building.
- [00:27:59] - Accountability in fitness: Weekly check-ins and progress tracking.
- [00:31:10] - Eliminating barriers to muscle building: Addressing mindset and adherence.
- [00:36:13] - Targeting key problems: Customizing plans for individual progress.
- [00:39:00] - Learning from unmet goals: Constructive debriefing strategies.
- [00:41:02] - Avoiding wasted effort: Course correcting to optimize progress.
- [00:42:06] - Closing thoughts: Reiterating the importance of the big four levers in fitness.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
For 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
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In this episode, I dive deep into the critical role of thyroid health in fat loss and athletic performance. From understanding the basic functions of T3 and T4 hormones to exploring the connections between thyroid function, gut health, and metabolism, I provide a comprehensive guide. This episode also addresses the impact of stress, nutrient deficiencies, and hormonal imbalances on thyroid function, offering actionable strategies for optimizing thyroid health, whether you're a competitive athlete or on a personal fitness journey.
Timestamps:
- [00:00:00] - Reflections on the podcast’s growth and audience engagement.
- [00:01:42] - The critical role of thyroid health in fat loss.
- [00:02:30] - Understanding T3 and T4 hormones and their balance.
- [00:05:14] - Symptoms of thyroid dysfunction (low energy, brain fog, weight gain/loss).
- [00:06:00] - Gut health and its impact on thyroid function.
- [00:09:20] - The relationship between HPA axis and thyroid regulation.
- [00:15:00] - Nutritional strategies to improve thyroid and gut health.
- [00:20:00] - Lifestyle changes to reduce stress and support thyroid health.
- [00:27:00] - Understanding thyroid lab markers and their significance.
- [00:32:00] - Autoimmune thyroid conditions like Hashimoto’s and Graves’ disease.
- [00:38:00] - How stress and calorie deficits affect thyroid function.
- [00:44:00] - Using exogenous thyroid hormone in competitive prep phases.
- [00:48:00] - Long-term safety and recovery from thyroid hormone therapy.
- [00:52:00] - Managing estrogen dominance and its impact on thyroid health.
- [01:00:00] - Importance of thyroid health in achieving peak performance.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
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Patreon: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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In this episode of the Self Selecting Podcast, I chat with fitness expert, author, and educator Austin Current. Austin shares his journey from discovering weightlifting as a pre-teen to becoming a professional bodybuilder and renowned trainer. He discusses the intersection of science and strength training, the importance of tailored coaching, and strategies for fostering longevity in fitness. Packed with insights for fitness enthusiasts and trainers alike, this episode is a must-listen for anyone interested in personal growth, strength training, and professional development.
Timestamps:
- [00:00] - Intro and opening remarks.
- [01:17] - Austin’s introduction to fitness at 11 – learning from an overqualified coach and early exposure to weightlifting.
- [03:09] - The journey through competitive bodybuilding – turning professional at 20 and experiences with IFBB.
- [08:03] - The foundation of Austin’s training philosophy.
- [10:48] - The importance of in-person training experience for becoming an effective coach.
- [13:46] - Tailoring training programs – fatigue management, psychological barriers, and adapting for diverse clients.
- [18:25] - The role of efficiency and redundancy in training.
- [22:14] - Balancing orthopedic health and hypertrophy in training design.
- [25:01] - How to strip back unnecessary elements in training to improve recovery and sustainability.
- [30:40] - Live to train another day – Austin’s mantra for longevity in fitness and navigating pre-competition prep.
- [36:56] - The art of balancing intensity and recovery during prep.
- [41:00] - Understanding RPE (Rate of Perceived Exertion) and how to gauge effort for optimal results.
- [47:51] - The role of recovery – how good programming outweighs gadgets and gimmicks in managing recovery.
- [52:36] - Balancing volume, frequency, and intensity for lower-body training.
- [1:00:29] - Using RPE and reps-in-reserve to inform progression.
- [1:05:58] - Adjusting programs for longevity – the psychological and physical nuances of sustainable training.
- [1:10:12] - Restorative sessions and connection-focused training.
- [1:14:50] - Integrating psychological and physical balance into training for prep and beyond.
- [1:22:01] - Closing remarks and where to find Austin online.
Links & Resources:
Follow Austin Current on Instagram: https://www.instagram.com/austincurrent_/?hl=en
Buy Austin's Book, "The Science of Strength Training": https://a.co/d/a15zxur
Work With Austin: https://lcnhy0dajv6.typeform.com/to/oHHa6UYI?typeform-source=l.instagram.com
https://coryfit.com/
Coaching: Let's Chathttps://calendly.com/coryfit-coaching/15min
Consults: Book a Callhttps://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:Instagram: https://www.instagram.com/cory_fit/
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