Self-Selecting

In this episode, I break down the specific training, nutrition, and mindset shifts I made between my 2023 and 2024 building phases—and how those changes led to more muscle growth, especially in my glutes.I cover how to track effective progress during a surplus, why you need to mentally detach from scale anxiety, how to train smarter (not harder), and why being uncomfortable in a build is part of the process. I also explain how choosing the right exercises, prioritizing sleep, and managing recovery made a massive difference in my results—and why the glutes you want won’t come from being half-in on your bulk.Whether you’re a competitor or someone looking to build a physique with intention, this episode is packed with real-world insights and actionable growth strategies.Timestamps:- [00:00 – 06:24] - Intro + how to measure meaningful growth (scale vs calipers vs photos) - [06:24 – 12:00] - Knowing how much weight gain is appropriate & overcoming scale fear - [12:00 – 15:10] - Returning to baseline after Anavar & adjusting unrealistic expectations - [15:10 – 17:46] - Building a proper surplus—especially on non-training days - [17:46 – 20:50] - Why being afraid of weight gain will stall your progress - [20:50 – 23:23] - The non-negotiable: hitting protein even on untracked or social days - [23:23 – 24:51] - Pre-workout fueling: what matters most for morning lifters - [24:51 – 25:13] - How better training intensity became the biggest game-changer - [25:13 – 27:52] - FOMO during prep season & resisting the urge to diet early - [27:52 – 29:09] - Picking the right exercises & improving pelvic stability - [29:09 – 30:26] - Bracing vs. waist growth: separating fact from fear - [30:26 – 31:03] - Training mistakes from 2023 that limited glute growth - [31:03 – 32:32] - 2024 glute-building exercises that worked: split squats & B-stance RDLs - [32:32 – 34:12] - Why she ditched hip thrusts (and what she did instead) - [34:12 – 39:03] - Managing fatigue, sleep quality & lifestyle around recovery - [39:03 – 42:26] - Building through discomfort & defining success beyond the scaleLinks & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode, I'm joined by functional health specialist and coach Austin Stout to talk through the real-life nuances of high-level coaching, physique development, and the evolving landscape of functional health. From the danger of overprescribing protocols to the growing popularity of GLP-1s for fat loss, Austin shares his philosophy on what it takes to create sustainable results—mentally and physically. The conversation spans stress management, the reality of emotional reactivity in contest prep, the role of root-cause coaching, and how both general population and high-level competitors are navigating modern performance expectations.Whether you're a competitor, coach, or someone navigating chronic stress, this episode delivers unmatched value on how to evolve your mindset and approach.Timestamps:- [00:00 – 16:51] - Root cause coaching and functional health vs. symptom treatment - [16:51 – 25:26] - Determining protocol rigidity and stress from overprescription - [25:26 – 35:23] - Defining “optimal” for competitors vs. general population - [35:23 – 42:51] - Stress management and emotional resilience in coaching - [42:51 – 55:00] - Cultural pressure to be happy & normalize emotional variability - [55:00 – 1:02:40] - Stress accumulation & allostatic load in prep and lifestyle - [1:02:40 – 1:06:30] - Why contest prep should feel “normal” if set up correctly- [1:06:30 – 1:08:00] - Placings don’t always reflect progress or development - [1:08:00 – 1:15:00] - GLP-1 medications: when, why, and how they’re used - [1:15:00 – 1:20:00] - Practitioner responsibility, education, and client safety - [1:20:00 – 1:23:00] - Self-awareness and recognizing feedback loops - [1:23:00 – 1:26:00] - Chronic stress, adaptation, and coaching through fatigue - [1:26:00 – 1:28:14] - Final thoughts: sustainability, emotional maturity, and trust Links & Resources:Follow Austin on Instagram: https://www.instagram.com/austinst8/?hl=enWork With Austin: https://integratedmuscle.wordpress.com/Listen to The Mind Body Broadcast: https://open.spotify.com/show/1PD7CIxNQmaOCtDrciM4wo?si=3fkgDwQ6QJmoh0aNwGfofg&nd=1&dlsi=f9665ca92d17488fhttps://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this solo episode, I unpack one of the most commonly asked fat loss questions: “How many calories should I eat?” Instead of giving a blanket answer, I walk you through the step-by-step process of determining your ideal intake, based on your goal (fat loss vs. muscle gain), BMR, daily activity, training intensity, cardio strategy, and—most importantly—your ability to stay consistent.I share how to use realistic calorie ranges, how to determine your deficit, and what to watch for to avoid unsustainable cuts or extreme cardio protocols. Whether you're self-coached or working with a coach, this episode gives you a practical framework to determine calorie needs, avoid burnout, and get results that actually last.Timestamps:- [00:00 – 03:07] - Intro: Why “how many calories should I eat?” is the wrong question - [03:07 – 06:06] - Mistake #1: Not aligning your calorie intake with your actual goal - [06:06 – 07:27] - Choosing the pace of fat loss: slow vs. aggressive deficit - [07:27 – 09:20] - What to consider before setting a greater daily deficit - [09:20 – 10:45] - Calculating BMR: What it is and how to estimate it - [10:45 – 12:37] - Accounting for activity: How your daily movement impacts intake - [12:37 – 15:15] - Step count: The underestimated fat loss tool - [15:15 – 17:11] - Training intensity: How hard you train impacts recovery and intake - [17:11 – 18:35] - Why you don’t burn that many calories from lifting - [18:35 – 22:32] - Why calories aren’t always higher—even if you’re working hard - [22:32 – 23:47] - Structured cardio: When and why to add it - [23:47 – 27:03] - Mistake #2: Doing extreme amounts—or avoiding cardio entirely - [27:03 – 30:00] - Mistake #3: Forcing restriction even when life isn’t allowing consistency - [30:00 – 32:30] - Two client stories on flexible dieting and realistic goal setting - [32:30 – 35:45] - Questions to ask yourself: Can you really stick to your deficit? - [35:45 – 37:29] - Final recap: BMR x goals, cardio strategy, and prioritizing adherenceLinks & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode of the Self Selecting Podcast, host I break down the 3 biggest cardio mistakes that are quietly ruining your results. Whether you're prepping for a show or just trying to lean out, chances are you’re either doing too much, too little, or the wrong type of cardio—and it’s costing you muscle, recovery, and long-term progress.In this episode, I dive into:- Why doing cardio before lifting kills performance - The truth about fasted cardio and HIIT vs steady-state - How to adjust cardio when you're overtrained, underfed, or stuck in a plateau - Why long sessions (over 60 minutes) may be backfiring - How to balance cardio and food without burning outIf you’re stuck spinning your wheels, this episode will help you build a smarter, more effective fat loss strategy—without wrecking your recovery or metabolism.Timestamps:- [00:00 – 03:33] - Intro: Why cardio strategy matters & how most people get it wrong - [03:33 – 04:08] - Overview: 3 cardio mistakes that will ruin your fat loss - [04:08 – 07:45] - Mistake #1: Doing cardio at the wrong time (pre-lift fatigue) - [07:45 – 11:13] - Cardio after weight training – how much is too much? - [11:13 – 16:22] - Mistake #2: Choosing the wrong form of cardio (modality matters) - [16:22 – 17:34] - Understanding recovery needs post-cardio - [17:34 – 22:31] - How to manage systemic fatigue & rotate intensities - [22:31 – 23:41] - Mistake #3: Doing too much or too little cardio - [23:41 – 28:25] - Why cardio sessions over 60 min often do more harm than good - [28:25 – 29:08] - The flawed logic of “keeping cardio high to keep food high” - [29:08 – 35:58] - The risk of doing too little cardio and over-restricting food - [35:58 – 39:08] - When and how to decrease cardio during fat loss - [39:08 – 39:53] - Fasted cardio – does it really burn more fat- [39:53 – 40:41] - HIIT vs. steady state: which is better and why- [40:41 – 41:20] - Daily cardio vs. rest days – what’s optimal for recovery? - [41:20 – 42:32] - Final thoughts: Cardio is a tool—not a punishmentLinks & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode of the Self Selecting Podcast, I sit down with IFBB Pro Stefanie Roth to discuss the realities of performance-enhancing drug (PED) use, the mindset and strategy behind building a pro physique, and the physical, mental, and hormonal consequences women face as they advance in the sport. Stefanie shares her full journey—from bikini to figure, early PED use, and the hard lessons learned from chasing size while balancing her nursing career and personal identity.This episode is a must-listen for female competitors, coaches, and anyone who wants a brutally honest look at the risk-reward equation in female bodybuilding.Timestamps:- [00:00 – 04:36] - Intro & Stefanie’s background: Nursing, coaching, and transition from bikini to figure - [04:36 – 07:37] - Off-season muscle building & the myth of “growing into a show” - [07:37 – 10:24] - PED use during prep vs. surplus & when to introduce compounds - [10:24 – 13:14] - First cycle strategy, low dosing, and avoiding unnecessary escalation - [13:14 – 15:34] - Compound switching myths & sourcing from clinics vs. underground labs - [15:34 – 19:13] - Dosage mistakes, testosterone vs. Anavar, and early side effects - [19:13 – 23:00] - Irreversible side effects & redefining femininity in bodybuilding - [23:00 – 27:14] - Navigating regret, coaching boundaries, and client education - [27:14 – 31:06] - Balancing physique goals with health and side effect management - [31:06 – 34:06] - Stefanie’s drug-free tools for growth & glute-building insights - [34:06 – 38:17] - Glute training breakdown: tempo, execution, and programming - [38:17 – 42:54] - Tracking off-season progress: visuals, digestion, strength - [42:54 – 46:53] - Alcohol, inconsistency, and PEDs: performance consequences - [46:53 – 51:10] - Coaching ethics, data accuracy, and knowing when to say no - [51:10 – 01:06:06] - Long-term vision, setting boundaries, and empowering women in fitness Links & Resources:Follow Stefanie on Instagram: https://www.instagram.com/_therealdonutqueen_/Work With Stefanie: https://www.teamraw.net/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode of the Self Selecting Podcast, I break down everything you need to know about Anavar (Oxandrolone)—one of the most widely discussed performance-enhancing drugs in the female fitness space. This solo episode covers the who, what, when, how, and how much of Anavar use, especially for female athletes and competitors. I share first-hand experience, client observations, safety guidelines, and sourcing strategies, all while emphasizing risk tolerance, proper timing, and long-term physique planning. Whether you’re a bikini competitor, lifestyle athlete, or coach, this episode is packed with practical insights to help you make informed, responsible choices. Key Topics Covered: - Who Anavar is intended for and why it's often misused - Anavar for non-competitors: is it ever a good idea? - What Anavar actually does (and doesn’t do) - How competitors use Anavar in prep vs. offseason - Safe dosing ranges and how long you should run it - Risks of long-term or high-dose use (including virilization) - How to know when to stop using Anavar - How to source it safely and test your compound - Why bloodwork before, during, and after is essential - How many cycles it takes to build a pro-level physique (and the dangers of rushing it) Timestamps:- [00:00 – 03:00] - Intro – Recap of audience interest and Patreon bonus. - [03:00 – 06:14] - Question 1: “Who is Anavar for?” - [06:14 – 08:32] - Question 2: “Can I use Anavar if I’m not a competitor?” - [08:32 – 10:55] - Question 3: “What does Anavar do?” - [10:55 – 15:30] - Question 4: “When do competitors use Anavar?” - [15:30 – 19:50] - Question 5: “How much is safe to use?” - [19:50 – 24:33] - Question 6: “How long can you use Anavar for?” - [24:33 – 29:23] - Question 7: “What happens if you use too much for too long?” - [29:23 – 31:33] - Question 8: “How to know if I should stop Anavar?” - [31:33 – 33:27] - Question 9: “How do I get Anavar?” - [33:27 – 35:25] - Question 10: “Are some sources better than others?” - [35:25 – 38:07] - Question 11: “Do you need to get bloodwork done before, during or after use?” - [38:07 – 41:16] - Question 12: “How many Anavar cycles before a pro physique?” & Final thoughts Links & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode of the Self Selecting Podcast, I take a deep dive into one of the most frustrating aspects of fat loss—weight fluctuations. Whether you’re stepping on the scale every morning and seeing unpredictable changes or wondering if your hormones are sabotaging your progress, this episode breaks down what’s actually happening inside your body. I explain the difference between normal weight fluctuations and true hormonal imbalances, how sodium, stress, food intake, and hydration play a role, and what you can do to avoid unnecessary panic when the scale jumps up overnight. If you’ve ever wondered, “Why is my weight up 3 lbs even though I followed my plan?”, this episode gives you a step-by-step guide to understanding and fixing weight fluctuations.Key Takeaways:- What Weight Fluctuations Actually Are & Why They Happen – It’s not always fat gain. - How Food Choices, Sodium, & Water Intake Affect Scale Readings – What really causes overnight weight spikes. - The Role of Stress & Poor Sleep in Holding Onto Water Weight – Why hormones like cortisol can impact the scale. - How Your Training Routine Can Cause Temporary Weight Gain – Why intense workouts lead to inflammation & water retention. - When to Worry About Hormonal Imbalances – How to know if your weight fluctuations are due to real health concerns. - The #1 Mistake People Make When Tracking Scale Weight – Why consistency in weigh-ins matters. - Why Female Hormones Affect Scale Weight & How to Track It Properly – Understanding the menstrual cycle’s impact on weight readings. - The Right Way to Take Progress Measurements Without Stressing Over the Scale – Alternatives to scale weight for tracking fat loss. Timestamps:- [00:00 – 02:10] - Why this episode is a must-listen for anyone tracking weight loss progress. - [02:11 – 05:30] - Understanding why the scale jumps up & down daily. - [05:31 – 08:45] - How Food Volume & Sodium Impact Scale Readings.- [08:46 – 12:00] - Why Eating Out & Misreporting Calories Can Cause Confusion.- [12:01 – 15:45] - Why carb cycling causes weight swings. - [15:46 – 19:30] - How cortisol & poor sleep affect fat loss progress. - [19:31 – 23:40] - How Training & Recovery Play a Role in Scale Weight.- [23:41 – 28:00] - How to Know If Your Weight Gain is Actually Fat Gain – Distinguishing normal fluctuations from true fat storage. - [28:01 – 32:45] - Understanding menstrual cycle-related weight changes. - [32:46 – 36:00] - The #1 Mistake People Make When Tracking Scale Weight.- [36:01 – 40:15] - How to Accurately Track Progress Without Freaking Out Over the Scale.- [40:16 – 44:30] - When to Worry About Hormonal Imbalances & When to Get Labs Done.- [44:31 – 47:59] - Final Thoughts: How to Stop Letting the Scale Control Your Mood & Mindset.Links & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this inspiring episode of the Self Selecting Podcast, I sit down with IFBB Pro Bikini competitor and Amore Athletics founder, Liana Giannamore. Liana shares her journey from turning pro in bodybuilding during the 2020 lockdown to balancing competition, coaching, and personal growth. The conversation dives into building stage presence, handling setbacks in competition, learning when to push versus when to rest, and transitioning from athlete to business owner. Liana opens up about mental resilience, overcoming post-show struggles, stress management, and why setting boundaries has been a game-changer for her health, career, and happiness.Whether you're a competitor, coach, entrepreneur, or someone striving for self-improvement, this episode is filled with valuable insights on discipline, confidence, and balance in fitness and life. Key Takeaways:- The Importance of Confidence & Stage Presence in Bikini Bodybuilding.- How to Handle Setbacks in Competition & Use Them to Your Advantage.- Understanding the Mental Toll of a Long Competition Season.- Why Post-Show Transitions Are Harder Than People Think.- The Reality of Extreme Dieting & Stress on the Body.- The Importance of Boundaries & Self-Care in Fitness & Business.- Why Investing in Mental Health & Emotional Growth is Just as Important as Physical Training. Timestamps:- [00:00 – 02:10] - Introduction & Meet Liana Giannamore – Background & journey into bodybuilding. - [02:11 – 05:30] - Turning Pro During the 2020 Lockdown – Training at home, adapting, and earning her IFBB pro card. - [05:31 – 08:45] - The Importance of Confidence & Stage Presence – How Liana developed her signature posing style. - [08:46 – 15:45] - Placing 15th at Her First Pro Show & Bouncing Back.- [15:46 – 19:30] Hitting Burnout & Knowing When to Take a Break.- [19:31 – 23:40] - The Post-Show Struggles No One Talks About – Dealing with identity loss & self-doubt. .- [23:41 – 28:00] - How Stress Wreaks Havoc on Your Body- [28:01 – 32:45] - Why Setting Boundaries Was a Game-Changer for Her Health.- [32:46 – 36:00] - Making the Hard Decision to Take a Full Year Off in 2025.- [36:01 – 40:15] - Building a Business While Competing – The evolution of Amore Athletics & her coaching philosophy. - [40:16 – 44:30] - How stress management changed her life. - [44:31 – 48:50] - Why Many Competitors Struggle With Identity After the Stage.- [48:51 – 52:10] - What She Wishes She Knew When She Started Competing.- [52:11 – 56:30] - Liana’s Advice for Athletes, Coaches & Entrepreneurs.- [56:31 – 59:40] - Final Thoughts & Where to Follow Liana.Links & Resources:Follow Liana on Instagram: https://www.instagram.com/lianagianna_ifbbpro/?hl=enWork With Liana: https://form.jotform.com/242771414209050?fbclid=PAZXh0bgNhZW0CMTEAAabufkQ95FLdg6AKCrRxmif0uCrCoN8SPPO4VCwUIT-NMThaofa69eLMmh0_aem_y7zAseoJ6UTjmUIkD5EsNQhttps://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

In this episode of the Self Selecting Podcast, I dive into 9 foods that could be ruining your fat loss progress without you even realizing it. These foods are commonly marketed as "healthy" or "diet-friendly", but they often lead to tracking errors, poor satiety, and unintentional overeating.I share real-life client examples and my own experiences in both fat loss phases and contest prep, highlighting how small miscalculations in food tracking can stall progress. If you’ve been meticulously tracking your diet but aren’t seeing results, this episode is for you.Key Takeaways:- Why Some "Healthy" Foods Are Easy to Overeat – Foods like granola, nut butter, and seeds add hidden calories. - How Cooking Methods Affect Caloric Intake – Rice, potatoes, and red meat can have tracking errors based on how they're prepared. - Why Liquid Calories Can Wreck Your Deficit – Oat milk, full-fat dairy, and coffee additives add up quickly. - How Restaurant Portion Sizes Make Fat Loss Harder – Eating out makes it harder to estimate portion sizes accurately. - The Biggest Mistakes in Food Logging & Tracking – Why most people unknowingly underreport their intake. - How to Choose More Satiating, Diet-Friendly Alternatives – Swap low-volume foods for higher-volume, more filling options.Timestamps:- [00:00 – 02:10] - Introduction & Podcast Updates – Why this episode is essential for anyone in a fat loss phase. - [02:11 – 05:16] - The Biggest Tracking Mistake Most People Make.- [05:17 – 07:33] - Food #1: Rice & Why It’s Easy to Overeat – Portion control, cooking variations, and tracking mistakes. - [07:34 – 10:10] - Food #2: Potatoes – The Best & Worst Cooking Methods for Fat Loss. - [10:11 – 12:45] - Food #3: Chia & Flax Seeds – Tiny but Calorie-Dense. - [12:46 – 15:20] - Food #4: Red Meat – The Fat Variability You’re Not Accounting For. - [15:21 – 18:30] - Food #5: Salmon – Lean vs. Fatty Cuts & How Cooking Changes Calories. - [18:31 – 21:40] - Food #6: Nut Butter – The High-Calorie Trap That’s Easy to Overeat. - [21:41 – 24:50] - Food #7: Chocolate – Why It Might Be Hurting Your Diet More Than You Think. - [24:51 – 28:10] - Food #8: Liquid Calories – Oat Milk, Full-Fat Dairy & Coffee Additives. - [28:11 – 31:42] - Food #9: Granola – The “Healthy” Food That’s Really a Sugar & Fat Bomb. - [31:43 – 35:30] - Why Restaurant Portions Are a Major Fat Loss Obstacle – How to avoid tracking mistakes when eating out. - [35:31 – 40:00] - How to Make Smarter Food Choices for Fat Loss & Adherence. - [40:01 – 45:00] - How Clients Have Made Simple Changes & Seen Immediate Results. - [45:01 – 51:14] - How to tighten up food tracking & improve adherence. Links & Resources:https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Dive into the world of dieting as key terms like caloric deficit and macronutrients are simplified. Discover how meal timing and food choices can enhance satiety and aid in effective fat loss. Explore the significance of adherence and long-term habits in dieting success. The discussion also sheds light on the hidden calories that can derail your efforts, how hormones play a role in cravings, and the benefits of strategic overfeeding. This is a treasure trove of actionable strategies for anyone on a fat loss journey.