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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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Saknas det avsnitt?
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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
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 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
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'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/
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 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
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 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
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 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
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 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
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 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
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 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
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 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/
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 insightful episode, I dive into the intricate journey of becoming a bikini pro in bodybuilding. I offer a comprehensive breakdown of the physical, mental, and strategic elements required to excel in the sport. Whether you're just starting or looking to elevate your competitive edge, this episode is packed with actionable advice and insider tips.
Timestamps:
- [00:00:00] - Cory introduces the topic and debunks common misconceptions about becoming a bikini pro.
- [00:02:20] - Why setting clear, actionable goals is critical for success in bodybuilding competitions.
- [00:05:00] - The five key areas to evaluate: shape, muscular development, condition, presentation, and longevity.
- [00:07:30] - How the ideal "hourglass figure" is evaluated and why structural factors play a major role.
- [00:12:15] - Tips on achieving balanced muscularity while maintaining femininity.
- [00:17:00] - The impact of body fat distribution and conditioning on overall presentation.
- [00:21:10] - Why posing, hair, makeup, and stage presence are essential to standing out in competition.
- [00:25:45] The importance of health, mental resilience, and sustainability in the sport.
- [00:29:40] - How to handle critiques constructively and use them to improve.
- [00:33:50] - Managing post-competition emotions and maintaining a healthy mindset.
- [00:38:10] - Why consistent practice and preparation make a significant difference.
- [00:42:05] - Budget-friendly tips for suits, makeup, and other stage essentials.
- [00:45:30] - How to embrace setbacks and develop a champion's mindset.
- [00:48:10] - Final advice on maximizing potential and enjoying the journey.
- [00:50:30] - Cory reflects on her journey and encourages listeners to take pride in their progress.
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 of the Self-Selecting Podcast, I dive deep into the crucial concept of "adherence" — what it really means, why it’s so hard to master, and practical steps you can take to overcome non-adherence in your fitness, nutrition, and personal growth journeys. I draw on client experiences, personal anecdotes, and industry wisdom to highlight how you can shift your mindset, build stronger habits, and ultimately, take ownership of your goals.
Timestamps:
- [00:00:00] - Welcome & episode introduction.
- [00:01:08] - The importance of recognizing mistakes without guilt or shame and how taking ownership leads to growth.
- [00:02:15] - Common rationalizations and excuses people make to justify poor decisions.
- [00:04:30] - The significance of honesty with oneself about adherence and how even small deviations can add up over time.
- [00:06:04] - Case Study: Client story about misreporting dietary deviations, emphasizing the importance of clarity and self-accountability.
- [00:08:00] - Exploring the difference between mistakes and deliberate choices that derail progress.
- [00:10:34] - Why flexibility in meal planning can be helpful but also dangerous if misapplied.
- [00:12:11] - Identifying triggers for non-adherence.
- [00:14:19] - How emotional responses to stress and social comments can push people toward non-adherence.
- [00:17:42] - How boredom often masquerades as hunger and how to reinforce mental discipline by connecting actions to larger goals.
- [00:20:06] - The power of taking control of decisions and how agency impacts long-term adherence.
- [00:22:43] - How to stay on track while traveling and the consequences of mismanaging food intake on trips.
- [00:25:00] - The clinical definition of adherence and its relevance to the coaching space.
- [00:29:13] - The psychological role of "buy-in."
- [00:32:34] - Tips on how to control your environment to support adherence.
- [00:35:17] - Reframing adherence through language.
- [00:38:38] - Dealing with social pressures during holidays.
- [00:42:42] - Should you indulge in "cheat meals"?
- [00:45:50] - The psychological roots of self-sabotage and how to recognize when it’s happening.
- [00:50:00] - Final reflections on how to reframe adherence, set clear goals, and ensure alignment between daily actions and long-term success.
Links and 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 of the "Self Selecting Podcast", Alberto Nunez, renowned bodybuilding coach and co-founder of 3D Muscle Journey, joins me to uncover the deeper layers of bodybuilding beyond aesthetics. Alberto shares his journey, revealing how bodybuilding is as much a mental and emotional pursuit as it is physical. From the importance of off-season preparation to the psychological challenges of competition, this conversation dives into the systems, discipline, and self-discovery that define the sport. Whether you're a seasoned athlete or just starting out, Alberto's insights offer a fresh perspective on building both your physique and your mindset.
Timestamps:
- [00:00:17] - Introduction and Alberto’s philosophy on the importance of the off-season.
- [00:01:26] - Transitioning into bodybuilding and early sacrifices.
- [00:02:13] - Reflecting on unhealthy choices during intense competition prep.
- [00:05:39] - The role of systems and habits in maintaining balance.
- [00:08:21] - Psychological effects of food deprivation and fat loss.
- [00:11:00] - Exploring the Minnesota Starvation Experiment's relevance to bodybuilding.
- [00:14:10] - Alberto’s coaching philosophy: Balancing athlete well-being with competitive goals.
- [00:18:29] - The complex interplay of genetics, dieting, and mental resilience.
- [00:24:18] - Overcoming the mental challenges of body image and obsessive behaviors.
- [00:33:26] - Reflecting on years of bodybuilding and lessons learned about resilience.
- [00:37:38] - The dangers of pushing too hard and Alberto’s evolving prep strategies.
- [00:44:24] - Understanding and managing physical and emotional pain during prep.
- [00:46:13] - Embracing self-discovery through the toughest phases of bodybuilding prep.
- [00:54:00] - Balancing bodybuilding with life’s priorities, including parenthood.
- [01:00:10] - Alberto’s perspective on education, growth, and the future of coaching.
Links & Resources:
Follow Alberto On Instagram: @nunez3dmj
Work With Alberto: https://3dmusclejourney.com/coaching/
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 of the Self-Selecting Podcast, I deliver an in-depth reaction and analysis of the groundbreaking announcement from Tyler Manion regarding the new Fit Model Division in the NPC and IFBB. This episode offers a thoughtful perspective on the implications of the division, its impact on athletes, and the broader bodybuilding community. I share her personal insights, critiques the evolution of the bikini division, and how this new path could make bodybuilding more accessible to newcomers.
Timestamps:
- [00:00:00] - Introduction & Episode Overview.
- [00:00:29] - Breaking News: The Fit Model Division Announcement.
- [00:01:00] - Purpose of the Fit Model Division: Lowering Barriers for Entry.
- [00:02:10] - Barriers to Entry in Bikini: Muscularity, Conditioning, and Cost.
- [00:03:20] - Why This New Division is Needed: Athlete Stories & Struggles.
- [00:07:06] - Fit Model Division Criteria: Glutes, Hamstrings, and Shoulders.
- [00:08:51] - How the Bikini Division Shifted & Why It’s Hard to Enter Now.
- [00:14:51] - What Makes the Fit Model Division Unique: Athlete Safety & Health.
- [00:16:36] - Suit Requirements: No Bling, Moderate Coverage, and Simplicity.
- [00:23:01] - Changes to Front & Back Poses: Less Complexity, More Accessibility.
- [00:25:33] - Addressing Criticism: "Is This Just A Money Grab?"
- [00:33:20] - Posing Requirements & Simplification for Newcomers.
- [00:36:48] - Rollout Timeline for NPC & IFBB: Key Dates for 2025 and 2026.
- [00:37:35] - No Division Crossover Allowed: Why This Rule is Essential.
- [00:44:27] - Cory's Final Thoughts: Why This Division is a Game-Changer.
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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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: What’s Normal and How to Address It?
- [24:02] How to Get Real TRT if Your Doctor Won’t 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/
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 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 you’re 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 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
- Visa fler
