Episodios
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Timestamps:
- [00:00] - Welcome and Podcast Updates.
- [04:00] - TRT and Anavar: Do TRT Doses Need to Change?
- [11:00] - Fasted Cardio: Is It Necessary for Fat Loss?
- [15:42] - Fluctuating Scale Weight: Whatâs Normal and How to Address It?
- [24:02] How to Get Real TRT if Your Doctor Wonât Prescribe It
- [29:26] How Much Cardio is Too Much in the Off-Season?
- [31:23] - Is 1300 Calories Too Low for a Fat Loss Phase for a Non-Competitor?
- [35:55] - How Much Weight Should I Lose on Clen, Yohimbine, and T4/T3?
- [39:43] - When Should You Add Anavar?
- [43:09] - How Long Does It Take to Restore Hormones After a Contest?
- [45:27] - How Mismanaged Prep Can Affect Families and Relationships
Links and Resources:
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 sit down with IFBB Pro and posing expert Phoebe Hagn to uncover the nuances of stage presentation and the essential role of posing in competitive bodybuilding. Phoebe shares her journey, experiences, and expert advice on how athletes can perfect their stage presence to stand out in competition. Whether youâre a seasoned competitor or new to the sport, this episode is packed with valuable insights, practical tips, and personal anecdotes.
Timestamps:
- [00:00:00] - Episode introduction.
- [00:02:00] - Phoebe discusses her background, entry into bodybuilding, and how she discovered the critical role of posing.
- [00:05:00] - Exploring how posing impacts scoring in competitions and the concept of proprioception in movement.
- [00:09:30] - Phoebe shares her personal struggles with self-doubt and how she reframed her mindset to build confidence before competitions.
- [00:13:45] - A deep dive into what judges look for in posing routines and how to highlight strengths while minimizing perceived weaknesses.
- [00:19:00] - Phoebe identifies the most frequent errors competitors make and offers advice on how to correct them.
- [00:23:50] - Learn how daily posing practice and self-assessment can yield significant improvements.
- [00:28:00] - Phoebe explains how hip mobility, range of motion, and imbalances affect posing and stage performance.
- [00:35:45] - Understanding how to showcase physique balance and symmetry on stage.
- [00:39:20] - Addressing perfectionism in posing and learning to accept imperfections while still aiming for excellence.
- [00:46:00] - Why it's essential to practice in a bikini, heels, and with extensions to simulate the real stage environment.
- [00:50:30] - Phoebe explains how practicing poses in uncomfortable environments can boost on-stage confidence.
- [00:54:00] - Why smiling and maintaining a strong, composed facial expression can elevate your stage presence.
- [00:57:00] - Phoebe and Cory discuss mental health, intrusive thoughts, and how to foster a positive mindset throughout prep.
- [01:02:00] - Closing reflections and where to connect with Phoebe.
Links & Resources:
Follow Phoebe on Instagram: @phoebehagan_
Join The Posing Portal: https://theposingportal.com/
Join Phoebe's 8 Week Challenge: https://www.solin.stream/phoebehagan/program/2107?attr=web.search.q%3DPhoebe%2BHagan
Listen To The "Say More" Podcast: https://linktr.ee/saymorepod
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : 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 share valuable strategies to overcome the mental and behavioral obstacles that cause people to cheat on their diets. Drawing on personal experiences, client stories, and real-world examples, I highlight the importance of self-awareness, the role of rationalization, and the power of intentional decision-making. I offer clear guidance on how to recognize cognitive dissonance, break free from destructive eating patterns, and set up a food environment that promotes adherence.
Timestamps:
- [00:00:00] - Reflecting on 52 episodes and plans for future episodes.
- [00:04:51] - Why people struggle to stay on track with their diets.
- [00:05:36] - Identifying triggers for non-adherence.
- [00:09:01] - The difference between rationalization vs. justification.
- [00:12:19] - Cognitive dissonance and how it causes misalignment between actions and goals.
- [00:15:04] - Real-life examples of how people explain their choices when theyâre eating on or off track.
- [00:18:24] - How internal conversations can make or break adherence to a nutrition plan.
- [00:21:04] - Personal Struggle with PB Powder: My honest battle with moderation and the hard lessons I've learned.
- [00:27:07] - How to identify situations, environments, or emotional states where you are most vulnerable to overeat.
- [00:30:08] - How people justify indulgence by framing it as a âspecial occasionâ and how to avoid it.
- [00:34:13] - Strategic use of alternatives to curb overeating.
- [00:37:12] - How indulging in "just one" can spiral into overeating and how to reframe this.
- [00:42:05] - Addressing the "guilt of feeding others" myth.
- [00:44:40] - Client Story: How to manage emotional eating.
- [00:47:30] - Key takeaways and actionable steps.If you found this episode helpful, be sure to like, subscribe, and comment down below.
Links & Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 explore the 10 most common mistakes made when using Performance Enhancing Drugs (PEDs). With a focus on informed decision-making and minimizing risks, I break down actionable strategies for safe PED usage, discussing everything from proper dosing and timing to addressing common misconceptions. This episode serves as a foundational guide for anyone considering PED use or seeking to understand how to maximize benefits while avoiding long-term harm.
Timestamps:
- [00:00:00] â Introduction: Welcoming listeners and outlining the episode's focus on PED mistakes.
- [00:06:42] â Mistake #1: Using the wrong compound and understanding risks for male and female users.
- [00:11:58] â Mistake #2: Introducing PEDs at the wrong time in your fitness journey.
- [00:16:57] â Mistake #3: Aggressive dosing and starting at unnecessarily high levels.
- [00:21:05] â Mistake #4: Pyramiding doses and its limited benefits versus risks.
- [00:24:06] â Mistake #5: Mixing and matching multiple anabolic compounds unnecessarily.
- [00:27:45] â Mistake #6: Skipping non-anabolic options and moving directly to anabolic PEDs.
- [00:32:07] â Mistake #7: Using PEDs while already experiencing suppressed hormones and the importance of lab work.
- [00:35:34] â Mistake #8: Inconsistent training and not aligning effort with PED use.
- [00:38:33] â Mistake #9: Overtraining, adding excessive cardio, and reducing recovery capacity.
- [00:39:59] â Mistake #10: Undereating while on PEDs and the importance of allowing weight gain for muscle building.
- [00:43:20] â Final thoughts: How to approach PED use conservatively and balance risks.
If this episode clarified the complexities of PED usage for you, be sure to like, subscribe, and let us know your thoughts in the comments.
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : 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, host I welcome the esteemed Dr. Eric Helms for a deep dive into the evolving landscape of bodybuilding and physique sports. Dr. Helms shares his journey from stepping onto the stage in 2007 to becoming a respected voice in natural bodybuilding, research, and coaching. Together, we tackle pressing topics like the shifting standards in divisions, the rise of drug-tested competitions, and the delicate balance between competitive success and personal well-being.Through this episode, you will gain a fresh perspective on the importance of a process-oriented mindset, the psychological challenges athletes face in and out of competition, and actionable strategies for longevity in the sport. Whether you're a seasoned competitor or just curious about the world of bodybuilding, this episode is packed with wisdom and practical takeaways.
Timstamps:
- [0:00] - Cory introduces Dr. Eric Helms and his contributions to natural bodybuilding and evidence-based coaching.
- [2:25] - Dr. Helms shares his journey in bodybuilding, from competing to founding 3D Muscle Journey and becoming an academic researcher.
- [5:40] - Discussing the evolution of bodybuilding divisions and increasing competitiveness across categories.
- [8:20] - The complexities of drug-tested bodybuilding shows and the rise of natural divisions in the NPC.
- [12:00] - Addressing the mental and social challenges of bodybuilding, including misconceptions about drug use in natural divisions.
- [17:10] - Why focusing on personal improvement rather than external outcomes is crucial for long-term success.
- [21:45] - Balancing personal bests with competition results and understanding the subjectivity of judging.
- [26:00] - Exploring the mental shift required to embrace process-focused training over result-based goals.
- [31:00] - The dangers of over-identifying with athletic performance and managing the "athletic identity" trap.
- [36:50] - How beauty standards intersect with bodybuilding, especially in divisions like bikini and menâs physique.
- [41:30] - The challenges athletes face in separating their identity from their competitive physique.
- [45:40] - The need for strategic weight gain during the offseason and reframing success beyond stage readiness.
- [50:00] - Practical strategies to navigate offseason discomfort and focus on long-term progress.
- [54:10] - Using strength sports as a tool to enhance bodybuilding progress and maintain focus during non-competitive phases.
- [58:30] - Closing reflections on balancing bodybuilding as a sport and a passion.
If you enjoyed this episode, donât forget to subscribe, rate, and review the podcast.
Links and Resources:
Work With Eric: https://3dmusclejourney.com/coaching/
The 3DMJ Vault (Courses): https://www.3dmjvault.com/bundles/vip
Follow Eric On Instagram: https://www.instagram.com/helms3dmj/?hl=en
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 discuss the realities of training intensity and recovery, particularly for athletes balancing multiple lower-body sessions in a week. I explore the concept of auto-regulation, providing practical advice for adjusting training sessions based on recovery levels, systemic fatigue, and individual capacity. I also delve into strategies for improving execution, managing fatigue, and setting realistic expectations for progress. Whether you're a competitive athlete or a fitness enthusiast, this episode provides valuable insights to enhance your training routine.
Timestamps:
- [00:00:00] - Introduction: Gratitude for guest feedback and reflections on recent episodes.
- [00:06:24] - Addressing negativity in online interactions and protecting podcast content.
- [00:09:19] - The aftermath of high-intensity lower-body sessions and managing systemic fatigue.
- [00:10:04] - Adjusting expectations for a challenging midweek workout.
- [00:12:38] - The importance of recovery: Why systemic fatigue is not always a bad thing.
- [00:16:03] - Training split overview: Structuring sessions for maximal recovery and progress.
- [00:18:34] - Prioritizing execution over volume: Making informed decisions in training sessions.
- [00:20:19] - Warm-up strategies: Setting the stage for effective working sets.
- [00:23:18] - Adjusting working weights on fatigued days and refining form for better outcomes.
- [00:29:07] - Troubleshooting technique breakdown in B-stance RDLs and recovery implications.
- [00:32:18] - Balancing expectations for three lower-body sessions in a week.
- [00:34:34] - Strategic rest and how it enhances training intensity on key days.
- [00:38:19] - Importance of warm-up set tempos and incremental weight increases.
- [00:44:34] - Practical adjustments for upper-body exercises with limited weight increments.
- [00:48:01] - Wrap-up: Key takeaways on auto-regulation and setting realistic training goals.
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 share a comprehensive, principle-based guide to achieving stage-ready conditioning. Drawing from personal experience in bodybuilding and competition prep, the episode offers insights on balancing training, nutrition, and recovery to optimize fat loss and retain muscle. Tune in to explore key strategies for developing a lean, conditioned physique while avoiding common pitfalls in contest prep.
Timestamps:
- [00:00] - Welcome and introduction.
- [01:05] - Reflecting on personal challenges with conditioning and early struggles in bodybuilding prep.
- [02:15] - Insights from the 2021 competition season.
- [04:01] - The mental and physical toll of pushing through conditioning with injuries and poor recovery.
- [06:19] - Key obstacles to achieving peak conditioning: excess fat, insufficient muscle, and lack of experience.
- [08:10] - Importance of experience and skill in getting stage lean.
- [10:22] - Structuring a timeline for prep: establishing a clear plan and understanding weight loss needs.
- [12:03] - Creating a deficit effectively through balanced caloric intake and cardio; the cost of cardio vs. food restriction
- [14:47] - Monitoring progress: setting up accurate tracking of body weight, scale trends, and body changes.
- [17:18] - Considering lab work before and after prep to understand hormonal baselines and recovery needs.
- [20:41] - Creating the deficit through food accuracy and consistency in step count.
- [24:24] - Using daily activity (step count) to manage energy expenditure without over-relying on cardio.
- [28:05] - Managing fatigue and hunger signals by prioritizing recovery, maximizing sleep, and minimizing non-essential activity.
- [33:08] - Recognizing the benefits of step count over structured cardio for sustained energy and better recovery
- [36:19] - Leveraging cardio thoughtfully; balancing it with nutrition to avoid burnout and muscle loss.
- [38:28] - Discussing caloric deficits and how to use them without compromising muscle retention during prep.
- [41:03] - Importance of starting prep strong; achieving initial fat loss before fatigue sets in.
- [42:07] - Tailoring prep to individual limitations and adjusting the approach to maintain muscle and minimize fatigue.
- [43:11] - Final thoughts on achieving stage leanness through preparation, consistency, and adjusting for individual needs.
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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, host I welcome guest Laurin Conlin, a prominent figure in the bodybuilding and fitness industry. We explore Laurinâs journey, from her early days as a competitor to her impactful research on flexible dieting. We delve into how athletes can manage diet fatigue, stay motivated, and sustain mental resilience in a demanding field. Laurin shares practical insights on regulating eating behaviors, understanding body signals, and balancing lifeâs demands with physique goals. Whether youâre a seasoned competitor or someone seeking a balanced approach to fitness, Laurinâs experience provides valuable takeaways on achieving goals without sacrificing mental health.
Timestamps:
- [00:00] â Introduction to guest Laurin Conlin.
- [01:16] â Laurin discusses her initial experiences in bodybuilding and early career influences.
- [02:29] â Transition from figure to bikini competitions and early challenges in the sport.
- [05:29] â Laurinâs breakthrough research on flexible dieting and its industry impact.
- [09:08] â Discussing the role of nutrition in physique sports and shifting away from restrictive dieting.
- [12:21] â Laurin shares personal experiences with early food restrictions and finding balance.
- [15:48] â Common body image and eating behavior issues among physique athletes.
- [18:20] â Addressing the challenges of maintaining adherence without going to extremes.
- [20:59] â The unrealistic expectations and physique goals set by social media.- [22:37] â Balancing aesthetic goals with long-term health; addressing post-show struggles.
- [26:27] â Laurinâs approach to understanding clientsâ individual needs and behaviors.
- [28:11] â Becoming a âdetectiveâ in coaching: identifying the root causes of non-adherence.
- [30:59] â Using data and subjective feedback to tailor coaching approaches.
- [33:48] â Coaching strategies to encourage clients to report deviations openly.
- [36:21] â The value of wins and barriers in tracking weekly progress.
- [41:13] â Emotional coping mechanisms related to food and breaking unproductive cycles.
- [45:05] â Strategies for managing cravings and creating realistic boundaries with food.
- [48:18] â Cultivating mindful eating practices and emphasizing the experience over consumption.
- [54:21] â Challenges of the post-show period and strategies to recalibrate.
- [59:37] â Tips for transitioning out of a dieting phase, including gradual changes and flexible options.
- [01:04:05] â Final thoughts on fostering a balanced approach to fitness goals.
Links and Resources:
Follow Laurin On Instagram and YouTube: @laurinconlin
Work With Laurin: https://redefinehealthybrands.com/tell-us-more/
Join Laurin's Mentorship: https://theartandscienceofcoaching.mykajabi.com/
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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In this insightful episode, I delve into the nuances of bodybuilding, the mental and physical challenges athletes face, and strategies for success beyond the gym.
Emphasizing the significance of resilience, discipline, and setting realistic expectations, I share personal experiences, client stories, and practical advice on staying committed even when motivation wanes. Whether youâre striving for a lean physique or tackling a muscle-building phase, this episode offers valuable insights into embracing the journey, understanding dietary fatigue, and crafting a mindset for long-term success.
Timestamps:
- [00:00] â Introduction to the episode and reflections on the purpose of the podcast.
- [01:04] â Discussing common challenges in dieting and muscle-building journeys.
- [02:49] â Importance of persistence and patience in achieving long-term fitness goals.
- [04:50] â The reality of body transformation and the discomfort associated with progress.
- [06:16] â Managing expectations: Why fat loss tends to show faster results than muscle gain.
- [07:33] â Adjusting to slower progress in muscle-building phases.
- [09:25] â Developing skills to maintain commitment despite lack of immediate results.
- [11:17] â Setting realistic goals and the importance of a clear vision.
- [13:21] â Balancing goals with daily life and relationships.
- [15:00] â The necessity of embracing discomfort for successful bodybuilding.
- [17:03] â Building confidence through developing dieting and training habits.
- [18:21] â Avoiding comparisons and focusing on personal development.
- [20:11] â Recognizing and combating imposter syndrome in competitive bodybuilding.
- [23:06] â Practical tips for maintaining dietary adherence, even when eating out.
- [26:19] â The significance of balance and flexibility with food choices.
- [29:18] â Strategies for identifying behaviors that impact progress.
- [32:00] â Addressing underlying issues in body composition goals, like dietary fatigue.
- [34:23] â Setting boundaries and communicating fitness goals within relationships.
- [37:07] â Understanding the concept of motivation and its connection to personal values.
- [40:01] â Recognizing dietary fatigue and the need for breaks in restrictive diets.
- [42:16] â Final thoughts on setting clear goals, fostering resilience, and mapping out effective actions for success.
Links and Resources:
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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In Episode 42 of the Self-Selecting Podcast, I share an in-depth guide on managing fitness and diet goals while traveling. I discuss practical strategies for training, nutrition, and maintaining routines during trips, whether planned or last-minute. With insights on managing expectations, staying flexible, and making the most of varied environments, this episode offers valuable tips to help listeners balance fitness with the spontaneity and demands of travel.
Timestamps:
- [00:00] â Introduction and reflection on recent webinars and podcast scaling.
- [01:24] â Importance of accessible education through free webinars for those on a budget.
- [03:10] â Framework for achieving low body fat; dispelling the myth of "secret" methods.
- [04:50] â Introduction to the main topic: strategies to stay on track while traveling.
- [06:00] â Personal anecdotes on handling last-minute travel demands.
- [09:00] â Setting realistic expectations for fitness maintenance while on vacation.
- [13:00] â Importance of planning around meals and workouts based on travel logistics.
- [16:05] â The value of flexibility and not overreacting to setbacks in diet or exercise.
- [21:00] â Client examples and insights on adapting plans to different travel environments.
- [26:30] â How to structure workouts by fatigue levels and travel schedule.
- [32:30] â Prioritizing protein intake during travel; tips for getting adequate amounts.
- [35:00] â Adjusting water intake habits to ensure hydration.
- [40:00] â Managing sleep schedules and rest; staying disciplined amidst travel disruptions.
- [44:00] â The importance of mental flexibility and using travel as a learning experience.
- [48:30] â Embracing the experience of travel without compromising long-term goals.
- [50:10] â Final thoughts on reflecting and adjusting goals post-travel; encouraging self-kindness.
If you found these tips helpful, share your thoughts in the comments! Let us know how you stay on track while traveling, and donât forget to tune in for the next episode!
Links and Resources:https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 welcome Sebastian Burka to discuss the importance of ethics, integrity, and a client-centered approach in the fitness industry. Sebastian shares insights into issues like ghost coaching, misleading business practices, and the role of transparency in creating successful coaching relationships. Tune in for an honest look into how modern coaching can empower clients or hinder their progress if mismanaged.
Timestamps:- [00:00] - Introduction and welcoming Sebastian, discussion on life in Venice, California
- [04:05] - Starting young: Sebastianâs journey into fitness and coaching at 17
- [06:30] - Understanding âghost coachingâ and unethical practices in the fitness industry
- [09:00] - Misleading business models in fitness and how they harm client progress
- [11:15] - Sebastianâs take on AI-generated programs and balancing automation with client focus
- [13:40] - Cory and Sebastian discuss the rise of business coaching schemes in the fitness world
- [16:05] - Navigating client expectations in the face of industry trends and online marketing
- [18:20] - The role of PEDs in competitive fitness and maintaining transparency with clients
- [20:45] - Coryâs client testimonials: Impact of unethical practices on their fitness journeys
- [23:15] - Identifying red flags in coaching and empowering clients to avoid scams
- [26:00] - Tackling incomplete lab work: Risks and importance for athletes using PEDs
- [29:10] - Importance of setting realistic client goals and managing their stress levels
- [32:30] - Mental health support and stress management strategies in fitness training
- [35:00] - How emotional well-being can influence training outcomes and adherence
- [38:20] - Coryâs methods for helping clients recognize and work through mental barriers
- [41:05] - Expanding coaching to include personal growth and lifestyle adjustments
- [44:15] - Sebastianâs back surgery journey: The physical and emotional toll of recovery
- [47:30] - Learning resilience and patience through injury and health setbacks
- [50:45] - Reflection on the coaching journey and the growth it offers both coach and client
- [53:55] - Addressing limitations: When to pivot or pause on fitness goals
- [57:10] - Reassessing client expectations and maintaining transparency through challenges
- [59:40] - Final thoughts on client success, trust, and sustainable coaching practices
Links and Resources:
Follow Sebastian On Instagram: @sebastianburka
Work With Sebastian: https://www.sebastianburka.com/
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 40, I dive into a comprehensive discussion on testosterone replacement therapy (TRT) specifically for women. This episode covers all aspects of TRT, from deciding whether you should start, to dosage considerations, administration methods, risks, and benefits. I also address common questions from clients, share my own experiences, and provide a guide for women thinking about introducing TRT into their regimen.
Timestamps:
- [0:00] - Introduction to the episode and topic reveal: Female TRT
- [1:19] - Differentiating between female and male TRT doses
- [2:49] - First question to consider before starting TRT
- [5:01] - Signs and symptoms of low testosterone in females
- [6:28] - Determining good candidates for TRT and considerations for bodybuilders
- [7:57] - The impact of anabolic steroids and their suppression of testosterone
- [10:15] - The importance of non-pharmacological solutions before starting TRT
- [11:53] - Bias against athletic and young women seeking TRT
- [13:00] - How TRT can help women with hypoactive sexual disorder
- [14:09] - Tests and evaluations necessary before starting TRT
- [16:56] - Risks of TRT: cardiovascular, breast cancer, and androgenic effects
- [20:32] - Essential hormone and blood tests to run before starting TRT
- [25:17] - TRT monitoring: importance of semi-annual lab tests
- [28:28] - Experience with varying serum levels due to source quality
- [30:18] - Various forms of TRT and which one might be right for you
- [31:12] - Injections: comparing subcutaneous vs. intramuscular
- [39:33] - Benefits of more frequent, lower-dose injections
- [45:11] - Injection frequency: what's best for you and why
- [46:40] - Types of testosterone: Test C and Test E
- [47:43] - Dosing for females and why it's critical to start low
- [48:59] - The question of whether TRT is a lifelong commitment
- [52:00] - Cardiovascular health and TRT's impact
- [55:13] - Lifestyle changes to boost testosterone naturally
- [56:32] - What to expect when coming off TRT
- [57:00] - Closing thoughts and encouraging engagement with the podcast
Links & Resources:
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 39, I dive deep into my personal toolbox of strategies for navigating the toughest aspects of dieting. From managing hunger to overcoming self-sabotage, I share six non-conventional cheat codes that have allowed me to make better and faster progress in my fat loss phases. Whether you're self-coached or just looking to optimize your diet, these insights will help you break through plateaus and make dieting more sustainable.
Timestamps:
- [01:31] - Introducing the topic: Six cheat codes to dieting and why they work
- [02:20] - Cheat code 1: Thought diffusion and learning to detach from negative dieting thoughts
- [05:15] - Managing hunger during a fat loss phase and accepting discomfort without reacting
- [07:00] - Avoiding impulsive behaviors that undo progress in dieting
- [09:50] - Understanding the concept of net zero habits: How small decisions can negate earlier efforts
- [12:00] - Learning to tolerate hunger and recognizing it as a natural part of fat loss
- [14:30] - Cheat code 2: Reframing your thoughts about hunger and cravings for better control
- [17:40] - How using softer language can reduce the emotional intensity of dieting struggles
- [20:15] - Practicing flexibility in social situations: How to manage food choices when eating out
- [23:40] - Building psychological flexibility: Overcoming mental barriers in dieting
- [27:15] - Cheat code 3: Self as context â Donât define yourself by past dieting failures
- [30:50] - Overcoming identity-based limitations and why mindset shifts matter in long-term dieting success
- [33:20] - Cheat code 4: Holding space for hunger and cravings without giving in
- [35:45] - Visualizing cravings as billboards on the highway and learning to drive past them
- [38:10] - Cheat code 5: Committed action â Building habits that align with your dieting goals
- [41:20] - Overcoming internal resistance to make healthier choices easier
- [43:50] - Cheat code 6: Playing it out â Using visualization to anticipate the consequences of poor decisions
- [47:00] - Final thoughts on mastering mental and physical strategies for successful dieting
Links & Resources:
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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In Episode 38 of the Self-Selecting Podcast, I sit down with Liv Labrada, a retired figure professional bodybuilder, to discuss her journey through bodybuilding, transitioning to a new phase of training, and focusing on building glutes. Liv shares her insights on effective training, PED use, and how to optimize nutrition and recovery for maximum muscle growth. This episode is packed with practical advice on training intensity, mindset, and the nuances of building muscle as a female athlete.
Timestamps:
- [00:00] - Introduction to Liv Roth, her bodybuilding background, and why she's no longer competing in figure
- [05:30] - Why Liv shifted her focus to glute growth and maintaining a more balanced physique
- [07:50] - The influence of PEDs in bodybuilding and Livâs approach to using them conservatively
- [12:20] - Challenges women face in building muscle without relying too heavily on PEDs
- [17:00] - How PED use has sped up muscle growth in competitive divisions, and the pressure it creates
- [20:10] - The value of taking time to build muscle naturally before adding PEDs into the equation
- [22:50] - Livâs advice on off-season training: Taking the time needed for real growth
- [25:00] - Why Liv avoids promising quick results: The importance of being realistic about growth phases
- [28:30] - Managing client expectations and how long it realistically takes to see results
- [31:00] - Corey and Liv discuss their personal experiences with bulking and cutting phases
- [34:20] - The difference between muscle growth for figure competitors versus bikini or wellness competitors
- [37:30] - Liv's current training regimen: Focusing on glutes and maintaining a balanced physique
- [40:50] - Why recovery is just as important as training when aiming for muscle growth
- [44:20] - The importance of listening to your body and adjusting nutrition based on training intensity
- [47:00] - How Liv intuitively approaches her diet, focusing on protein intake and training performance
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 37, I dive into the concept of the sunk cost fallacy and how it manifests in the context of bodybuilding, fat loss, and fitness journeys. I explore how this mindset can trap athletes into continuing ineffective diets, training programs, or competition preps due to their prior investments of time, money, and effort. I offer actionable advice on how to recognize when it's time to pivot and make changes to better align with long-term goals and health.
Timestamps:
- [00:00] - Introduction and appreciation for listener support
- [04:15] - When to end a diet phase and move into a building phase without competition goals
- [08:20] - Challenges athletes face when deciding whether to continue dieting or change direction
- [09:50] - Introduction to the sunk cost fallacy: Explanation and relevance in fitness
- [13:10] - Psychological and financial reasons that keep athletes in unproductive cycles
- [15:30] - Impact of sunk cost fallacy on relationships, goals, and fitness outcomes
- [17:00] - Recognizing emotional manipulation and rationalizations for staying in a current cycle
- [19:45] - Signs indicating it might be time to pivot: Progress inconsistency and burnout
- [22:00] - Performing a "diet review" to determine if the current approach is still effective
- [24:30] - Understanding dietary debt: Physical and mental costs of long-term restriction
- [26:45] - Assessing the sustainability of current dietary and training methods
- [29:00] - Exploring opportunity costs and benefits of ending a diet or training phase early
- [31:45] - Strategies for managing dietary debt through recovery and reverse dieting
- [34:15] - Reframing the conclusion of a diet as a strategic and mature decision
- [36:40] - How to manage expectations and align the next phase with long-term goals
- [39:05] - The importance of planning for future outcomes and setting realistic benchmarks
- [42:00] - Advice on maintaining mental flexibility and adapting plans when needed
- [44:00] - Final thoughts on recognizing the sunk cost fallacy and making better future decisions
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In this solo episode, I dive into troubleshooting common problems that lead to bad workouts. I cover both internal and external factors that affect training performance and shares actionable solutions to help you break through barriers, whether itâs mental hang-ups, physical limitations, or gym environment issues. Tune in to get practical advice on how to get more out of your growth phase and avoid recurring workout issues that hold you back.
Timestamps:
- [00:00] - Introduction to troubleshooting bad workouts and solo episode announcement
- [01:07] - Psychological and physiological factors that can sabotage workouts
- [02:10] - Identifying internal vs. external problems in training
- [04:13] - Internal problem: Being hungry before workouts and why this happens
- [06:21] - Solution to pre-workout hunger: Adjusting food intake to optimize training
- [08:01] - Dehydration and its impact on workout performance
- [10:12] - How to address dehydration in the middle of a workout
- [13:20] - Treating hydration like dietary adherence: Prioritizing water intake
- [16:00] - Managing mental states like stress, distraction, and poor mood during workouts
- [19:00] - Feeling weak during workouts and how the menstrual cycle affects strength
- [22:00] - Adjusting expectations based on recovery and training intensity
- [25:40] - Overtraining: Balancing workout volume and intensity to avoid burnout
- [28:15] - External factors: Wearing the right outfit for comfort and performance
- [31:45] - Dealing with distractions in the gym, including people and timing
- [35:30] - Working out with a training partner: How it can help or hinder progress
- [38:45] - Controlling the gym environment to optimize your training sessions
- [44:00] - Summary of solutions to troubleshoot bad workouts and improve consistency
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : 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 sit down with Sam Miller, a renowned expert in metabolism, health, and fitness. Sam shares his journey from overcoming a significant head injury to becoming a leader in the health and fitness industry. With over 17 years of experience, he has worked across various levels of the fitness world, from gym floors to mentoring health professionals worldwide.
We dive deep into what it means to have a healthy metabolism, discuss the importance of individual health markers like insulin sensitivity and thyroid function, and explore how lifestyle changes can bridge the gap between conventional fitness and metabolic health.We also tackle common misconceptions around fat loss plateaus, how to address client frustrations when progress stalls, and the impact of dietary fatigue. Sam provides valuable insights into how metabolic adaptation can affect overall health and performance, sharing strategies to help clients stay motivated, improve adherence, and overcome roadblocks.
Timestamps:
- [00:40] â Samâs introduction and his journey into fitness after a head injury.
- [01:46] â Transition to working with general population clients with metabolic issues.
- [02:53] â The increasing prevalence of complex metabolic cases and how Sam helps bridge the gap between traditional fitness and metabolic health.
- [04:17] â Defining a healthy metabolism and the role of stress and energy regulation.
- [06:15] â Quantitative markers for tracking metabolic health: insulin, thyroid function, and inflammation.
- [09:11] â How to address client frustrations when they believe they cannot lose weight.
- [10:34] â The importance of starting with a food log and movement tracking for fat loss plateaus.
- [11:50] â How lab testing can reveal deeper metabolic issues affecting progress.
- [12:40] â Common adherence issues and how lifestyle factors affect client behavior.
- [14:22] â Identifying deeper issues like hormonal imbalances or inflammation when fat loss stalls.
- [17:20] â The role of dietary fatigue and when to adjust a clientâs training or nutrition.
- [19:10] â Samâs insight on non-needle-moving activities that can hinder progress.
- [22:44] â Using the âSHREDSâ framework (Sleep, Hunger, Recovery, Energy, Digestion, Stress) to track client biofeedback.
- [24:26] â Signs of metabolic adaptation: sleep impairments, increased stress, and hunger during caloric restriction.
- [25:36] â How dieting affects digestive health, including potential issues like gut dysbiosis.
- [30:12] â How to adjust training based on metabolic adaptation and client feedback.
- [32:24] â Understanding adherence: When clients are tempted to go off-plan and how to help them stay on track.
- [34:13] â Recognizing the early signs of dietary fatigue and how to address them before they lead to burnout.
- [35:17] â The importance of building awareness in clients about their eating habits and environment to prevent adherence issues.
- [36:44] â How to help clients identify triggers that lead to non-adherence and how to manage them effectively.
- [38:49] â The psychology behind adherence: How to help clients stay disciplined during challenging phases.
- [43:16] â Sam's insight on contest prep culture and the need for balance between health and performance.
- [45:06] â Discussing how rigid adherence for contest prep differs from lifestyle goals and structured flexibility.
- [47:12] â Final thoughts on how to balance metabolic health with physique goals.
Links and Resources:
Sam Miller Instagram: @sammillerscience
Work With Sam: www.sammillerscience.comhttps://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 34, I break down the four key levers that you can manipulate to achieve fat loss: diet, training, cardio, and recovery. I share practical insights on how to identify which lever is holding you back and how to adjust it to break through plateaus. Whether youâre struggling with fat loss or simply looking for a more effective approach to your fitness goals, this episode provides a comprehensive guide on how to tweak each component for optimal results.
Timestamps:
- [00:00] - Introduction and welcoming listeners
- [03:06] - Identifying the big four levers: diet, training, cardio, and recovery
- [06:50] - Focus on diet: the most crucial lever for fat loss and common tracking mistakes
- [08:40] - Why you canât manage what you donât measure: the importance of accuracy in dietary tracking
- [10:10] - Training: The importance of choosing the right exercises and splitting volume correctly
- [16:10] - Cardio considerations: Balancing cardio with strength training for fat loss
- [17:40] - Increasing cardio intensity rather than duration for better fat loss results
- [19:25] - How too much cardio can lead to overtraining and hinder progress
- [21:00] - Recovery: The often-neglected lever and how poor recovery affects fat loss
- [23:15] - Managing sleep quality and stress to enhance recovery
- [25:00] - Overtraining: Recognizing when youâve exceeded your recovery capacity
- [26:40] - The psychological challenges of managing diet fatigue and adherence during fat loss
- [28:50] - Balancing a sustainable calorie deficit with long-term fat loss success
- [32:20] - The importance of weekly progress tracking and how to interpret daily fluctuations
- [34:15] - Setting realistic goals and the value of consistent weigh-ins
- [36:30] - The mental side of fat loss: Staying patient and sticking to your plan
- [39:00] - Avoiding the temptation to increase cardio or cut calories too drastically
- [41:25] - Consistency and why long-term adherence to your plan is the key to success
- [43:10] - Understanding how to adjust your program based on the feedback from your progress tracking
- [45:00] - When to modify cardio, diet, or training to break through fat loss plateaus
- [47:15] - Final thoughts: Balancing the four levers and aligning your efforts with your goals
Links & Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 33, weâre joined by the brilliant Dr. Victoria Felkar, an expert in female endocrinology and androgen use. Dr. Felkar shares her extensive knowledge of women's hormones, both endogenous and exogenous, and the complexities of using performance-enhancing drugs (PEDs) in female athletes. We discuss the importance of individualized care, the risks and realities of using androgens, and the long-term health implications for women pursuing high-level performance. This episode is a must-listen for any female athlete or coach navigating these complex topics.
Timestamps:
- [00:00] - Introduction and welcoming Dr. Victoria Felkar
- [01:01] - Victoriaâs background: Researcher in female steroid hormones, focusing on androgens, estrogens, and progesterone
- [03:10] - Victoriaâs personal health journey and her start in bodybuilding
- [05:00] - The importance of female endocrinology knowledge in bodybuilding
- [07:15] - Assessing clients: The intake process and understanding physiological and performance goals
- [09:35] - Creating realistic goals for female athletes and aligning them with long-term health
- [12:00] - The importance of client honesty and communication regarding goals and risks
- [13:50] - Examining lab work and medical history: A comprehensive approach to health
- [16:10] - The role of education in making informed decisions about PEDs and long-term impacts
- [18:40] - Balancing client goals with the risks and benefits of androgen use
- [21:20] - Understanding androgen use in the context of a female athleteâs performance goals
- [23:10] - The complex interplay of hormones, past medication use, and metabolic health
- [25:00] - The importance of customizing PED use based on the individualâs history and goals
- [28:30] - The dangers of using androgens without addressing other modifiable factors
- [31:50] - Misuse of testosterone and other androgens in female athletes and the consequences
- [35:00] - Why lab work alone is insufficient for understanding a female athleteâs hormonal health
- [38:10] - The problem with over-reliance on single lab markers and the importance of context
- [42:10] - Proper monitoring: Going beyond lab work to ensure long-term health
- [45:30] - The dangers of using spironolactone alongside TRT for women
- [50:10] - The lack of long-term studies on the effects of certain drugs in female athletes
- [54:40] - GLP-1 drugs and their off-label use in fitness and wellness: The potential risks and benefits
- [01:00:00] - Victoriaâs thoughts on the relationship between GLP-1 drugs and estrogen metabolism
- [01:08:30] - BPC-157 and its potential effects on estrogen and hormone regulation
- [01:12:30] - The need for a more nuanced understanding of drug interactions and individual responses
- [01:16:50] - The importance of an individualized approach to hormone and PED use
- [01:20:30] - Wrapping up: Upcoming events and ways to contact Victoria Felkar for consulting
Links & Resources
Connect With Victoria: https://www.victoriafelkar.com/links
Follow Victoria Felkar on Instagram: @victoriafelkar
Swiss Symposium Information: https://www.swis2024.com/
https://coryfit.com/
â Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
â Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Welcome back to the Self-Selecting Podcast! In Episode 32, I break down how to navigate a successful building phase by tracking key metrics. Whether you're a physique athlete or someone looking to build muscle without accumulating excess fat, this episode provides a step-by-step guide to effectively manage your growth phase.
Timestamps:
- [00:00] - Introduction and welcoming listeners to the episode
- [02:10] - The psychological challenge of seeing the scale weight increase during a building phase
- [04:40] - How to mentally prepare for weight gain and manage the psychological aspects of building
- [07:00] - Defining ârunwayâ in a building phase: Ensuring enough time for productive growth
- [09:30] - The physiological side of a growth phase and setting expectations for weight gain
- [12:00] - The importance of tracking scale weight and being consistent with measurements
- [13:50] - Using skinfold sites to track changes in body composition
- [16:10] - The role of training performance and adaptive components in monitoring progress
- [18:20] - How scale weight fluctuates during the week and understanding the importance of weekly averages
- [22:10] - Understanding acceptable weight gain ranges and how to set realistic goals
- [24:20] - Measurement tools: Tracking shoulders, waist, and glutes to monitor progress
- [27:50] - How to use skinfold measurements to track changes in body fat percentage
- [30:45] - The role of leg measurements and understanding glute folds for physique athletes
- [33:00] - Training performance: Why progression in the gym matters and how to track improvements
- [36:20] - The importance of standardized training movements for accurate progress tracking
- [38:10] - Using intensity metrics (RPE and RIR) to track and progress your workouts
- [41:15] - The relationship between body fat gain and training performance
- [44:00] - Adaptive components: How recovery and fatigue play a role in your building phase
- [47:10] - Understanding technical failure versus muscular failure in compound movements
- [51:00] - The impact of load progression, tempo, and rep ranges on building muscle
- [54:10] - Putting it all together: How to track and analyze multiple data points for effective muscle growth
- [56:20] - Final thoughts on tracking progress and ensuring a successful build phase
Links and Resources:
https://coryfit.com/
Coaching: Let's Chatâ https://calendly.com/coryfit-coaching/15min
â Consults: Book a Callâ https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:â Instagramâ : https://www.instagram.com/cory_fit/
Patreonâ : https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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