Self-Selecting

Most people either skip warm-up sets entirely or waste energy doing too many of them. In this episode, I break down the exact difference between warm-up sets and working sets, how to use warm-up sets as a performance assessment tool, and why they should guide your loading decisions rather than simply "getting a pump."

I explain how I use warm-up sets to assess stability, movement quality, compensation patterns, and readiness before heavy lifts. We also discuss reps in reserve (RIR), exercise-specific warm-up strategies, progressive loading, movement sequencing, unilateral versus bilateral training, and how to make smarter decisions inside your workout.

Whether your goal is glute growth, strength progression, hypertrophy, or improving exercise execution, understanding how to properly warm up can help you train harder, reduce injury risk, and get more from every working set.

Timestamps:

- [00:00 – 02:48] - Why Most Lifters Misunderstand Warm-Up Sets
- [02:48 – 05:17] - Warm-Up Sets vs Working Sets: The Key Differences
- [05:17 – 06:53] - What You Should Be Assessing During Warm-Ups
- [06:53 – 12:37] - Reps, RIR & How Warm-Up Sets Should Actually Feel
- [12:37 – 17:28] - Building Effective Warm-Up Progressions For Heavy Lifts
- [17:28 – 21:15] - Identifying Compensation Patterns Before Working Sets
- [21:15 – 23:38] - The Cost Of Skipping Movement Assessment
- [23:38 – 29:36] - Warming Up For Bilateral RDLs vs B-Stance RDLs- [29:36 – 32:30] - Weight Jumps, Rep Drop-Off & Loading Decisions
- [32:30 – 37:08] - Movement Order, Secondary Exercises & Warm-Up Strategy
- [37:08 – 42:31] - Heavy Split Squats, Squat Patterns & Load Progression
- [42:31 – 44:24] - When B-Stance Movements Are Your Primary Lift
- [44:24 – 48:09] - Upper Body Warm-Ups, Stability & Pressing Performance
- [48:09 – 50:49] - Individualizing Warm-Up Sets For Long-Term Progress

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

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

How do you know when it's actually time to increase weight?

In this episode, I break down the exact framework I use to determine when to add load, when to stay at the same weight, and when to focus on improving execution instead. We discuss progressive overload, reps in reserve (RIR), training intensity, hypertrophy, rep speed, exercise technique, glute growth, muscle building, recovery, and nutrition.

Whether you're a beginner learning how to train hard or an advanced lifter struggling to break through a plateau, understanding how to properly progress your training can dramatically improve your results.

This episode will help you stop guessing, train closer to failure, build more muscle, and make smarter decisions inside the gym.

Timestamps:

- [00:00 – 05:00] – Why Most Lifters Get Stuck With Progressive Overload
- [05:00 – 11:20] – Following A Structured Program & Avoiding Training Mistakes
- [11:20 – 20:36] – Training To Failure, RIR & Using Rep Speed Correctly
- [20:36 – 25:40] – How To Know When It's Time To Increase Weight

- [25:40 – 30:09] – Why Most People Undershoot Intensity & Load Selection
- [30:09 – 34:08] – Skill Development, Confidence & Progressive Overload
- [34:08 – 37:53] – When Increasing Weight Is The Wrong Decision
- [37:53 – 41:54] – The Progressive Overload Decision-Making Framework
- [41:54 – 43:43] – Using Tempo To Drive Muscle Growth Without Adding Weight
- [43:43 – 45:06] – The Stability Factor Most Lifters Overlook
- [45:06 – 47:48] – Recovery, Sleep & The Variables Affecting Performance
- [47:48 – 52:32] – Why You Must Eat Enough To Build Muscle

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

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

In this episode, I sit down with Chanel Collette to discuss her journey through infertility, IVF, women's health, bodybuilding, and pregnancy. We explore the realities of trying to conceive after a long competitive career, misconceptions surrounding bodybuilding and fertility, the emotional and physical challenges of IVF, advocating for your health, and what it means to navigate pregnancy while building a business.

Chanel shares her experience with hypothyroidism, elevated prolactin, a pituitary adenoma diagnosis, fertility treatments, IVF setbacks, and ultimately achieving a successful pregnancy. We also discuss the importance of finding the right healthcare providers, understanding fertility testing, and balancing health, career, and motherhood.

Whether you're pursuing bodybuilding, navigating fertility challenges, considering IVF, or simply interested in women's health and family planning, this episode provides an honest look into the realities of the journey.

Timestamps:

- [00:00 – 02:26] - Chanel's Pregnancy Update, IVF Success & Entering Motherhood
- [02:26 – 05:36] - What IVF Is, Fertility Basics & Family Planning After 35
- [05:36 – 10:47] - Does Bodybuilding Cause Infertility? Competing, PEDs & Reproductive Health
- [10:47 – 16:15] - Fear, Fertility Awareness & The Emotional Reality of IVF
- [16:15 – 19:04] - IVF Challenges, Medication Management & Advocating For Yourself
- [19:04 – 24:04] - Hypothyroidism, Elevated Prolactin & Discovering A Pituitary Adenoma
- [24:04 – 30:05] - Fertility Treatment, Surgery, IUI, IVF & Creating A Viable Embryo
- [30:05 – 35:40] - IVF Results, Pituitary Tumors, Peptides & Women's Health Risks
- [35:40 – 40:03] - Cabergoline, Dopamine Changes, Anxiety & Managing Prolactin
- [40:03 – 44:40] - Pregnancy After IVF, Managing Risk & Remaining Hopeful
- [44:40 – 48:11] - Finding The Right Medical Team & Self-Advocacy In Healthcare
- [48:11 – 55:25] - IVF Transfer Process, Embryo Testing & Early Pregnancy Changes
- [55:25 – 01:00:06] - Coaching, Business Ownership & Preparing For Motherhood
- [01:00:06 – 01:05:14] - Birth Plans, Future Goals, Strong State Coaching & Final Reflections

Links & Resources:

Follow Chanel on Instagram: https://www.instagram.com/chanelcollette/?hl=en

Work With Chanel: https://linktr.ee/chanelcollette?utm_source=linktree_profile_share&ltsid=7f29d77a-e2e6-439e-b614-34395a58cf0f

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

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

Does your partner need to live the same fitness lifestyle as you for your relationship to work?

In this episode, I break down one of the most common questions I hear from clients pursuing fat loss, physique development, bodybuilding, and long-term health goals: what happens when your partner doesn't share your passion for fitness?

I discuss the relationship dynamics that can either support or sabotage your progress, including communication, boundaries, insecurity, food choices, time commitments, coaching relationships, and differing lifestyle priorities. I also explain why fitness rarely creates relationship problems—it often magnifies existing ones.

Whether you're navigating a fat loss phase, contest prep, body transformation, or simply trying to improve your health, this episode will help you better understand what healthy support looks like and how to have productive conversations around your goals.

Timestamps:

- [00:00 – 02:59] – Do Partners Need To Share The Same Fitness Lifestyle?
- [02:59 – 05:46] – What Actually Matters More Than Shared Fitness Goals
- [05:46 – 08:49] – When Partners Become Too Involved In Your Fitness Journey
- [08:49 – 10:51] – When One Person's Goals Start Controlling The Relationship
- [10:51 – 14:13] – Fitness, Competition Prep & Leaning Too Heavily On Your Partner
- [14:13 – 17:50] – Food Choices, Dieting & Relationship Friction
- [17:50 – 24:27] – Time Commitments, Lifestyle Differences & Shared Expectations
- [24:27 – 26:54] – When Your Partner Doesn't Understand Your Fitness Goals
- [26:54 – 31:26] – The Biggest Relationship Threat: Insecurity
- [31:26 – 36:40] – Understanding The Different Levels Of Support
- [36:40 – 41:59] – Unsupportive Behaviors, Sabotage & Relationship Red Flags
- [41:59 – 43:44] – What To Do Next & How To Improve Communication

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

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

Have you ever had a week where everything fell apart—missed workouts, skipped meal prep, poor food choices, or inconsistent habits—only to tell yourself you'll "be perfect" next week?

In this episode, I break down why most people fail to get back on track after a bad week. We discuss the difference between outcome-based goals and behavior-based goals, why motivation isn't the solution, and how to identify the real reasons your nutrition, training, and fat loss habits break down.

I explain how to set goals that actually improve adherence, how to assess your behavior objectively without emotion, and why long-term fat loss success comes from improving systems, planning, self-awareness, and decision-making—not trying harder.

If you're struggling with consistency, fat loss plateaus, goal setting, emotional eating, alcohol intake, meal prep, or staying accountable to your fitness goals, this episode will help you build a more sustainable approach.

Timestamps:

- [00:00 – 03:24] – Why Trying To Be "Perfect" After A Bad Week Usually Fails
- [03:25 – 08:55] – Motivation Isn't The Problem: Finding The Real Cause Of Going Off Track
- [08:56 – 11:10] – Why Understanding The Root Cause Changes Everything
- [11:11 – 16:11] – What Actually Makes A Good Fat Loss Goal?
- [16:12 – 21:33] – Meal Prep, Cardio & Planning For Real Life
- [21:34 – 24:24] – Setting Goals For Who You Are, Not Who You Wish You Were
- [24:25 – 29:19] – What You Actually Need To Have A Successful Week
- [29:20 – 31:49] – How To Assess Your Behavior Without Emotion
- [31:50 – 39:10] – Alcohol, Boundaries & The Hidden Behaviors Sabotaging Progress
- [39:11 – 41:10] – Why Most People Miss Their Step Goals
- [41:11 – 44:18] – Why Setting Goals Doesn't Automatically Change Behavior
- [44:19 – 48:15] – Building Standards That Make Fat Loss Consistent

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

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