E. 61 5 Questions to Ask Yourself If You're Not Losing Weight
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 Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
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44:01
E. 60 How To Break Fat Loss Stalls
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 Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:
Instagram:
https://www.instagram.com/cory_fit/
Patreon:
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35:57
E. 59 Brittni Shae: The Keys To Longevity in Bodybuilding
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 Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:
Instagram:
https://www.instagram.com/cory_fit/
Patreon:
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55:40
E. 58 What REALLY Matters For Building Muscle and Losing Fat
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 Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:
Instagram:
https://www.instagram.com/cory_fit/
Patreon:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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42:13
E. 57 How Your Thyroid Impacts Your Weight
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 Chat
https://calendly.com/coryfit-coaching/15min
Consults: Book a Call
https://calendly.com/coryfit-coaching/one-time-consultation
For more content, follow along:
Instagram:
https://www.instagram.com/cory_fit/
Patreon:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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