The Excelsior Health Podcast

What does it really take to lose 100+ pounds and keep it off—not for weeks or months, but for over a decade?

In this deeply emotional and inspiring episode, Coach Cory sits down with longtime TFW Sauga student Reena, who shares her raw, honest journey through motherhood, extreme weight gain, personal trauma, self-doubt, and ultimately, lifelong transformation.

From caring for a newborn with major medical challenges, to navigating years of ups and downs, injuries, setbacks, COVID lockdowns, and social pressure—Reena’s story proves that success is not linear, and that true health transformation is built...

In the final episode of the Five Myths Holding Busy Professionals Back series, Coach Cory exposes the biggest myth of all — the belief that fast diets and random hard workouts are the keys to long-term transformation.

Pulling directly from 15+ years of coaching busy adults, Coach Cory explains why yo-yo dieting, low-carb phases, sugar cuts, alcohol bans, and “shred workouts” never last… and what actually works:
Lifestyle habits + structured training + long-term commitment.

This episode is the most important one in the entire myth series — because once you stop chasing quick fixes and start training for life, ever...

Age is NOT the reason you’re struggling with your health. In this powerful episode, Coach Cory breaks down Myth #4 from the “Five Myths Holding Busy Professionals Back” series — the belief that you are too old to lose fat, build strength, or transform your lifestyle.

Using research-backed insights, real client stories, and over a decade of coaching busy adults, Coach Cory explains why your metabolism hasn’t slowed the way you think — and why the REAL issue is your lifestyle habits, not your age.

From stories of students in their 50s and 60s who completely changed thei...

Many busy parents and professionals believe they can “just do it alone.” But in this episode, Coach Cory breaks down Myth #3 of the 5-Myth Series — the belief that you don’t need coaching, accountability, or community to transform your health.

Drawing from real examples and over a decade of experience at TFW Sauga, Coach Cory explains why even the world’s top performers — Michael Jordan, Usain Bolt, Michael Phelps, Tom Brady — all invest in coaches. Because coaching isn’t about knowledge… it’s about accountability, awareness, standards, and consistency.

He also reveals the real reason people avoid coachin...

Most busy professionals think they need long-distance runs, daily bootcamps, or 6–7 training days per week to get in shape. In Episode 33 of the Excelsior Health Podcast, Coach Cory breaks down Myth #2 of the “5 Myths Holding You Back” series — the belief that cardio and extreme training volume are required to lose fat and build strength.

Using real examples from TFW Sauga students and 15+ years of coaching experience, Coach Cory reveals what ACTUALLY works:
3–4 days of strength training, 1 day of smart high-intensity cardio, and daily walking.

💡 In This Episode, You’ll Learn:
 • Why long-distance running isn’t ideal for be...

“I don’t have time.” — it’s the #1 excuse keeping most people stuck. In this episode, Coach Cory kicks off a brand-new mini-series, “The 5 Myths Holding Busy Professionals Back from Transforming Their Health.”

In this first part, Coach Cory breaks down the truth about time, showing you exactly how to reclaim your week, prioritize your health, and finally make consistency possible—even with a packed schedule.

💡 In This Episode, You’ll Learn:
 • The real math behind your week (and how little time training actually takes)
 • Why your priorities—not your schedule—define your results
 • How to find 4 ho...

Ever feel like you’re working hard but not moving forward? In this powerful solo episode, Coach Cory shares how to tap into the flow state—a mental and physical zone where focus, energy, and performance align.

Drawing from lessons at a business mastermind in Las Vegas and insights from author Steven Kotler, this episode connects the dots between fitness, mindfulness, and productivity—and how your health directly impacts your ability to create flow in every area of your life.

💡 In This Episode, You’ll Learn:
 • How working out 4 days a week improves focus and creativity...

What does it really mean to be healthy? In this motivating episode, Coach Cory sits down with Coach Jabbar, one of TFW Sauga’s newest coaches, to explore how fitness builds confidence, expands your capacity, and opens doors in every area of life.

From travel stories and family adventures to career growth and personal discipline, this conversation dives deep into the connection between physical fitness, self-belief, and opportunity.

💡 In This Episode, You’ll Learn:
 • Why health is more than just abs—it’s the capacity to live fully
 • How traveling, hiking, and parenting reveal your true...

Can working out together actually make your relationship stronger? In this real and relatable episode, Coach Cory and Coach Susie dive into the connection between health, fitness, and relationships—exploring how training together (or even apart) can either create tension or build a deeper bond.

From the challenges of mismatched fitness priorities to the joy of becoming each other’s biggest supporters, this episode unpacks what it takes to build a power couple mindset through shared health goals.

💡 In This Episode, You’ll Learn:
 • How health and fitness impact attraction, energy, and intimacy
 • The common pitf...

Pregnancy doesn’t have to mean losing yourself. In this heartfelt and empowering episode, Coach Cory sits down with Coach Susie, who opens up about her journey through four pregnancies—sharing real-life lessons on fitness, mindset, and motherhood.

From staying active at 33 weeks pregnant to balancing family, training, and recovery, this conversation breaks down what it really looks like to prioritize your health during (and after) pregnancy.

💡 In This Episode, You’ll Learn:
 • How Coach Susie trained safely through four pregnancies
 • The importance of identity, routine, and positive self-talk for moms
 • Practical tips to stay activ...

What happens when fitness becomes more than just a workout—and instead becomes your lifeline? In this deeply inspiring episode, Coach Cory sits down with Nav, a longtime TFW Sauga student, mother, and true warrior, who shares her journey of grief, growth, and gratitude.

After losing her husband unexpectedly and later facing her son’s life-threatening bone marrow disease, Nav turned to the Excelsior Health Framework to rebuild her body, mind, and purpose. This isn’t just a transformation story—it’s a masterclass in resilience.

💡 In This Episode, You’ll Learn:
 • How Nav went from 49% body...

Most people work hard but never recover—and wonder why they’re always tired, stressed, or stuck. In Part 3 of the Excelsior Health Framework series, Coach Cory unpacks two of the most overlooked pillars of transformation: Rest & Recovery and building a Resilient Mindset.

💡 In This Episode, You’ll Learn:
 • Why productive exhaustion requires scheduled renewal
 • The 4 recovery essentials: sleep, fun & self-care, physical therapy, meditation
 • How a simple 3-2-1 formula can improve your sleep tonight
 • Why self-care and hobbies aren’t luxuries—they’re part of health
 • How visualization, breathwork, and gratitude boost resilience
 • The tr...

If training builds your body, nutrition fuels it. In Part 2 of the Excelsior Health Framework series, Coach Cory breaks down the second pillar—Nutrition Habits—and why mastering this area is the game-changer for fat loss, energy, and long-term health.

💡 In This Episode, You’ll Learn:
 • Why hydration and eating real food are the foundation of better health
 • The Warrior 20 foods that give you the best bang for your buck
 • How to track macros and portions without obsession (and why protein is king)
 • The importance of reverse dieting after fat loss to rebuild metabolism
 • Whi...

Welcome to a special 5-part series of the Excelsior Health Podcast where Coach Cory breaks down the Excelsior Health Framework—the proven system that has helped hundreds of busy parents and professionals lose fat, build muscle, and reclaim their confidence.

Each episode dives deep into one of the 5 Pillars of Excelsior Health:
1️⃣ Training & Movement – how to train smarter and build strength for life
2️⃣ Nutrition Habits – simple strategies to fuel your body without dieting extremes
3️⃣ Rest & Recovery – why sleep and downtime are just as important as workouts
4️⃣ Resilient Mindset – mental tools to stay consistent, motivated, and confident Duration: 00:22:09

What does it take to lose 100 pounds, rebuild your health, and rise to become a world-ranked Brazilian Jiu Jitsu champion? In this inspiring transformation interview, Coach Cory sits down with longtime friend and athlete Ricky Romero to unpack his journey from near 300 lbs and unhealthy habits to building a new identity as a father, husband, coach, and competitor.

🔥 In This Episode, You’ll Learn:
 • How Ricky lost 100 lbs and kept it off through discipline and identity shifts
 • The wake-up call moment that changed his mindset about family and health
 • Why finding your “why power” is the secret to c...

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

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

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

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

🔥 In This Episode, You’ll Learn:
 • How MK lost 100 lbs and cut her body fat by nearly 20%
 • Why building muscle in your 50s and...

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

💡 In This Episode:
 • Why motivational self-talk before a lift boosts performance up to 89%
 • The power of visualization and mental rehearsal to prime your body for success
 • “Freestyle” routines that combine both for a 92% success rate
 • The role of music, environment, and positive peer pressure in pushing past limits Duration: 00:17:08

Are you chasing the wrong goal? In this episode, Coach Cory and Coach Susie break down the critical difference between losing weight and losing body fat—and why aiming for the scale alone can leave you looking and feeling worse.

💡 In This Episode:
 • Why “weight loss” often means muscle loss (and low energy)
 • The hidden dangers of extreme calorie cuts & endless cardio
 • How to eat, train, and recover to burn fat while keeping muscle
 • The 4 key steps to lasting fat loss:
1️⃣ Strength train 2–3x/week
2️⃣ Hit 10K steps/day
3️⃣ Maintain a slight calorie deficit
4️⃣ Ea...

Are the latest fitness trends helping or hurting your goals? In this candid and insightful episode, Coaches Cory and Susie break down the top 5 trending workouts and methods of 2025—and reveal what actually works for busy parents and professionals who want to lose fat, build muscle, and boost their energy.

🎯 In This Episode, They Rate & Review:
 1. 75 Hard – Mental toughness or burnout trap?
 2. Pilates – Great for mobility… but is it enough?
 3. Marathons – Incredible milestone or unnecessary stress?
 4. HYROX – The rise of fitness competitions and who it’s really for
 5. Women Strength Training – Why this trend is a 10/10 mu...

Ready to stop starting over? In this powerful solo episode, Coach Cory dives into the resilient mindset philosophies that separate short-term results from long-term transformation. Whether you’re trying to lose weight, crush a career goal, or lead your family with more confidence—your mindset is the muscle that matters most.

💡 What You’ll Learn:
 • Why your standards, not just your goals, shape your outcomes
 • The power of getting comfortable being uncomfortable
 • Why excellence is exhausting—and how to stay energized
 • How to build confidence by keeping the promises you make to yourself
 • The difference b...

In Part 2, Dr. Brendan Gomes and Coach Cory go even deeper—discussing what it really takes to build a thriving business, transform your health with the Excelsior 5 Pillars, and turn injuries into comebacks.

🔥 Topics Covered:
 • Behind the scenes of growing a 7-figure clinic from scratch
 • Brendan’s unfiltered take on CrossFit, HYROX, and trendy recovery tools
 • The Excelsior 5 Pillars of Health: training, nutrition, recovery, mindset & environment
 • Why your inner circle and coaches make or break your results
 • The mindset shift every busy parent needs to stay pain-free & consistent

This one is packed with actiona...

In this powerhouse episode, Coach Cory sits down with Dr. Brendan Gomes, chiropractor and co-founder of The Lab Movement & Sports Med, one of the GTA’s most elite rehab facilities.

If you’re tired of clinics that slap a Band-Aid on your pain and send you on your way, this conversation will show you the right way to recover—and why your pain is trying to tell you something.

💡 In This Episode:
 • Why most pain (especially for busy professionals) comes from lack of movement variability
 • How to train around injuries without losing momentum
 • The trut...

You’ve heard the science—now hear the story behind the strength. In Part 2 of this powerful episode, Nekessa opens up about her fitness journey, her emotional “why,” and how transforming her health created ripple effects in her business, relationships, and family life.

💥 In this episode:
 • From post-COVID burnout to Student of the Year at TFW Sauga
 • Why Kaizen (constant growth) became her secret weapon
 • How asking better questions led to better results
 • The power of mentorship, community, and a coach who believes in you
 • How she went from hiding in oversized clothes to leadi...

What happens when a chiropractor, mom of three, and entrepreneur commits to transforming her health? You get Nekessa—a walking example of what happens when science meets strength training and purpose meets power.

In this inspiring episode, Coach Cory and Coach Susie sit down with Dr. Nekessa to talk about:
 • The truth behind modern-day chronic pain and posture problems
 • Why sitting is the new smoking—and how to undo the damage
 • Real talk on recovery, injury prevention, and women lifting heavy
 • How strength training changed her body and her mindset

From managing pain to...

In this punchy, tactical episode of the Excelsior Health Podcast, Coach Cory and Coach Susie deliver a rapid-fire breakdown of 7 truths every busy parent and professional needs to understand to take control of their health—for good.

Whether you’re just starting your journey or feel stuck in a plateau, these insights cut through the noise and give you simple, clear principles to upgrade your energy, body, and mindset.

🔑 In This Episode:
 • Why calories in vs. out is still the most important weight loss factor
 • How macros shape your physique and protein changes the game
...

In Part 2 of this powerful interview, Coach Cory and Shea Pierre go beyond training to explore the real story behind the success. From growing up with a single mom and being labeled with learning disabilities to building a million-follower brand and becoming a dedicated father of three, Shea shares how adversity became his advantage.

🎯 In This Episode:
 • The early challenges that shaped Shea’s drive and work ethic
 • How setbacks in school and sports fueled his transformation
 • Why modeling healthy habits is the most powerful gift you can give your kids
 • The mindset shifts that turne...

if you’ve ever wondered what it takes to train like a pro—and build the discipline to live like one—this episode is for you. Coach Cory sits down with Shea Pierre, CFL athlete, elite performance coach, and founder of Pierre Elite Performance, to unpack the habits, training principles, and mindset that turn good athletes into great ones.

🔥 You’ll Learn:
 • The 5 speed training principles that have transformed thousands of youth athletes
 • How Shea went from CFL player to building a global fitness business
 • Why sprinting is the most overlooked skill in sports (and everyday life) Duration: 00:38:33

Ever wonder why some people transform their health—and stay that way—while others fall off track? In this episode, Coach Cory and Coach Susie break down the four proven phases of transformation that have helped hundreds of busy professionals and parents reclaim their confidence, energy, and purpose.

🎯 You’ll Learn:
 • The Lifestyle Kickstart phase: where courage, clarity, and commitment begin
 • The Warrior Shred: how to safely lose fat and build momentum
 • The Warrior Build: unlocking strength, performance, and lasting confidence
 • The Excelsior Way of Life: why real transformation becomes who you are

We’ll also c...

This episode is different—because we’re not here to teach training tips. Today, we’re sharing why Training for Warriors SAUGA is on a mission to recruit the next generation of rockstar coaches and team members.

If you’ve ever wanted to turn your passion for health, fitness, and personal development into a career that matters, listen up.

🎯 In This Episode:
 • The mission behind TFW Sauga and our purpose to save lives & build careers
 • What it means to be a “rockstar” (and why it’s more about values than credentials)
 • The six core values that defin...

Not all fitness guidance is created equal. In this fire-filled episode, Coach Cory dives into one of the most important distinctions in your health journey: Are you working with a transactional trainer—or a true transformation coach?

🔥 You’ll learn:
 • The real difference between someone who trains you and someone who changes you
 • 7 traits of a coach who delivers results: energy, standards, knowledge, and care
 • Why great coaching feels uncomfortable—in the best way
 • The red flags of a transactional trainer who just shows up to get paid
 • How to identify coaches who walk the walk and le...

In this episode of the Excelsior Health Podcast, Coach Cory breaks down the exact morning and evening routines that help busy parents and professionals stay consistent, energized, and on track with their health goals.

🎯 You’ll learn:
 • The “Fantastic Five” morning habits for better focus, energy, and fat loss
 • The “Treacherous Three” habits to avoid that derail your day before it starts
 • How to use an “end-of-work reset” to transition into evening calm
 • A powerful Sweet Dreams Routine for better sleep and next-day momentum
 • The “3-2-1-0” sleep method to shut down screen time and stress
Duration: 00:35:00

In this emotional and revealing second half, Coach Carmella opens up about the people behind her transformation—her mom, Coach Susie, and stepdad, Coach Cory—and how the support of a blended family helped her grow into the coach and leader she is today.

🌱 Topics include:
 • Navigating step-parent dynamics and emotional growth
 • The impact of parenting with empathy, trust, and shared values
 • Carmella’s reflections on love, mentorship, and finding your voice
 • Why family and fitness are more connected than we think

This episode pulls back the curtain on what it truly means to be par...

In this episode of the Excelsior Health Podcast, Coaches Cory and Susie chat with their daughter Coach Carmela, as she shares how she went from a quiet, anxious 11-year-old to a confident transformation coach at TFW SAUGA

🎯 You’ll hear:
 • How Carmela’s early days as a TFW student helped shape her identity
 • The habits that helped her lose fat and gain self-worth
 • Her biggest mindset shifts around consistency and motivation
 • What it’s like to coach the same program that changed her life

This episode is packed with practical takeaways and deep reflections...

Part two of this powerful conversation with Coach Melizza “MeLeader” goes beyond physical transformation — it’s about leadership, legacy, and reshaping your identity through health.

You’ll learn:
✅ What it takes to go from member to mentor in the fitness world
✅ The 5 Pillars of Excelsior Health—and how to apply them daily
✅ Why busy professionals must stop using “time” and “money” as excuses
✅ The truth about coaching: compassion, listening, and leading by example
✅ The mindset shift that turned Melizza into a top coach at TFW Sauga

Coach Melizza’s story proves that fitness isn’t just a...

In this inspiring episode of the Excelsior Health Podcast, Coaches Cory and Susie sit down with Coach Melizza “aka MeLeader”, a TFW Sauga student-turned-coach, to dive deep into her incredible comeback story after C-section recovery, postpartum weight gain, and battling insecurity.

🔥 You’ll hear how she:
 • Rebuilt her body and confidence from scratch after pregnancy
 • Went from skinny-fat and overwhelmed to Heavy!
 • Balanced motherhood, a busy schedule, and her own health
 • Became one of TFW Sauga’s most influential transformation coaches

Melizza opens up about her mindset shifts, training breakthroughs, and how she took the leap f...

🎙️ How to Lose 10 lbs of Fat in 10 Weeks: The High Five Factor Formula | Excelsior Health Podcast Ep. 6

Ready to slim down for summer? In this fast-paced and info-packed episode, Coaches Cory and Susie walk you through the 5 proven daily habits that can help you drop 10 pounds of body fat in just 10 weeks—without tracking every calorie.

🚀 You’ll learn:
✔️ The “High Five Factors” for sustainable fat loss
✔️ Why walking daily is more powerful than you think
✔️ The right way to train (and why 4 days a week works)
✔️ How to eat more protein without obsessing over m...

🎙️ Are You Training Right? | Excelsior Health Podcast Ep. 5

Description:
Think you’re training right? Think again. In this no-fluff episode of the Excelsior Health Podcast, Coaches Cory and Susie break down exactly what your workouts should look like if you’re a busy parent or professional over 40 who wants to lose fat, build muscle, and feel strong for life.

They cover:
✅ The 6 essential strength training movement patterns
✅ Why 3–4 workouts per week is the sweet spot (and how long they should be)
✅ The #1 mistake people make with workout intensity
✅ How to structure a real pr...

🎙️ How Running 100 Miles Transformed Coach Rob's Life (and His Family) | Excelsior Health Podcast Ep. 4

In this moving and motivational episode, Coaches Cory and Susie welcome two special guests from Belgium: Coach Rob and Coach Ellen, owners of TFW Beerse and proud members of the global Training for Warriors community.

Rob shares the inspiring story behind his 100-mile ultramarathon — a journey driven by family, legacy, and deep personal growth. From honoring his late grandmother to supporting his son with autism, this is more than just a fitness feat — it’s a blueprint for how strong “why power” fuels...

🎙️ From Grief to Strength: Leanne’s Inspiring Transformation | Excelsior Health Podcast Ep. 3

In this powerful episode, Coach Cory and Coach Susie sit down with Leeanne Rebello, a nurse, single mom, and one of TFW Mississauga’s most inspiring transformation success stories.

After losing her husband and facing overwhelming grief, Leanne didn’t give up — she found strength in fitness, community, and her kids. Hear how she went from emotional burnout to building physical and emotional resilience through the Training For Warriors SAUGA Transformation journey.

💥 What You’ll Hear:
 • How grief, parenting, and personal growth inter...

🎙️ Is Your Health an Expense or an Investment? | Excelsior Health Podcast Ep. 2

In this episode, Coach Cory and Coach Susie challenge how you think about health, fitness, and your wallet. Are you treating your wellness like a luxury or like the foundational investment it truly is?

You’ll discover:
✅ Why most people undervalue their health goals — and how to shift your mindset
✅ The pros, cons, and real costs of popular options like home workouts, bootcamps, personal training, and personal strength training
✅ How to choose a fitness path that gives you a real return on your...

🎙️ Welcome to the FIRST episode of the Excelsior Health Podcast!

In this powerful kickoff episode, Coaches Cory and Susie open up about the origin story behind Training for Warriors Mississauga (TFW Sauga) and how they turned adversity into a mission to help busy parents and professionals lose fat, build muscle, and transform their mindset.

You’ll learn:
✅ A Glimpse in Corys story of starting TFW
✅Coach Susies Transformation Journey
✅ What Excelsior Health really means
✅ Why strength training and lifestyle coaching go far beyond the gym
✅ How real student success stories shaped this podca...