Transformation Talks

On this episode of Transformation Talks , you'll learn how I helped a friend break out of a lifting rut, and the advice I gave her for sticking to it long-term. Here's the free two-day program you'll hear me mention: https://hercules-performance.kit.com/9e5865d1c3 Here's the previous podcast episode on group exercise classes (also available on any podcast platform): https://www...

On this episode of Transformation Talks , you'll learn how to deal with food FOMO while dieting, and the temptation to negotiate your plan. Whether it's because you feel like you deserve it, you're tired, stressed—you name it. The key is using a multifaced approach that addresses both physiological and psychological factors. Here's the link to the nutrition guide you'll he...

On this episode of Transformation Talks , I answered this client question: "Out of curiosity, how do I decide what a good weight will be? Would 150 lbs be a good goal or is this something we play by ear as I lean out? I think it'll help me to push if I have a goal weight in mind." As you may already know, I'm generally not a fan of goal weights—but there's no denying how m...

On this episode of Transformation Talks , we're joined by Georgia Donati Clarke, the Founder of The Female Parkour Programme—where she helps women get stronger at Pull-Ups, Muscle-Ups, and parkour. We talked about all the mental, physical, and social benefits of parkour and moving your body in different ways, how you can personally get started, how she approaches training and nutrition for pe...

On this episode of Transformation Talks , we're joined by Ben Johnson—AKA, the coach that cooks, and the creator of the FlavorCoach app. Ben helps food lovers lose weight without starvation tactics or sacrificing flavor. We chatted about how to lose weight without eating stereotypical bodybuilder meals, how to branch out in the kitchen and enjoy your meals more—even if you don't consider...

On today's episode of Transformation Talks , we'll get into an incredibly underdiscussed dieting topic: what to do if your partner is making your diet harder, intentionally or not. Here's the sample weekend toolbox you'll hear me mention: https://docs.google.com/document/d/1Kt9QMMBf0ERP5qrQwNvafnROBfgUoe7FPPiCzYPiK2s/edit?usp=sharing Get personalized help and guidance with diet...

On today's episode of Transformation Talks , I share my takes on three hot topics in the fitness industry right now: aggressive dieting, cardio for weight loss, and low volume training. Here's the free low volume training program you'll hear me mention toward the end: https://hercules-performance.kit.com/9e5865d1c3 Apply for 1:1 coaching here if you want me to personally set up your...

On today's episode of Transformation Talks , you'll learn whether creatine causes weight gain, and if using protein powder every day is cheating, or bad. You'll also learn the exact amounts of both that I recommend, as well as whether high sodium meals, your period, and travel can prevent weight loss. Here's the free nutrition guide you'll hear me mention toward the end of...

On this episode of Transformation Talks , I share my honest thoughts on group exercise classes: what they're good for, where they fall short, and my recommendation for most clients. Here's the free workout program you'll hear me mention: https://hercules-performance.kit.com/9e5865d1c3 Email me any questions you have here: mail@samforget.com For access to several more training progra...

On this episode of Transformation Talks , we're joined by Michael Soares, who is the founder of New Human: a fitness company that has helped over 40,000 people around the world become healthier both physically and mentally. He firmly believes that by taking care of one’s body and mind, people can lead happier and better lives—and that everyone can find their inner athlete through fitness! We...

On this episode of Transformation Talks , we're joined by Ryan Kassim, a strength and nutrition coach, the creator of the Live Life Sooner Method, and the host of These Little Moments podcast. Through his brand, Body By Ryan, he’s helped thousands of people end yo-yo dieting, quiet food noise, and build sustainable habits that last for life. We chatted about how to form a new identity by chal...

On this episode of Transformation Talks , you'll learn how to STOP stressing and obsessing over calories. When approached correctly, calorie counting can actually make you feel MORE free and relaxed around food. Yes, I said free. You'll see how. Don't hesitate to ask me questions on anything I mention here: mail@samforget.com For more help with this—including personalized, flexible...

On this episode of Transformation Talks , we're joined by Carmie Hawkins, a health and fitness coach who isn't just talking about this stuff. She's living it in real life, in real seasons, just like the women she coaches. She specializes in helping busy moms simplify the fat loss process and finally make it sustainable. She's NOT about extremes, quick fixes, or starting over ev...

In today's impromptu episode of Transformation Talks , you'll learn what successful "maintenance" actually looks like, how I'm losing fat before summer, and how you can join me in my Fitter in 50 program. (Note: I mispoke about the program investment. At the time of recording this, the options are $60 per week—not $70—or $350 up front.) Email me ASAP if you're in (or...

On this episode of Transformation Talks , we're joined by Dal Sekhon, a nutrition and weight loss coach who entered the fitness industry after personally losing 120 pounds, naturally. Now, she helps yo-yo dieters achieve permanent weight loss working within the parameters of their lives. We chatted about how she lost the 120 pounds and now keeps it off, cultural and family considerations with...

On this episode of Transformation Talks , we're joined by Herman Lynn, a fitness and nutrition coach who shares no-BS fitness advice that actually works, because of his focus on simple, sustainable changes over quick fixes. We had a great chat about proper strength training, the four levels to nutrition—The Fad Dieter (1/4), The Learner (2/4), The Macro Master (3/3), and The Truly Free One (4...

In today's episode of Transformation Talks , you’ll learn the four-step process my client Sarah used to lose almost 19 pounds of pure body fat. Note: I misspoke when discussing Step #1, capping your rate of weight loss. One percent of your bodyweight is "1%" OR "0.001"—not "0.001%," like I said on the episode. The same goes for half a percent. The rest of the num...

On this episode of Transformation Talks , we're joined by Micheala Stommes, an online fitness and nutrition coach and the founder of MBody Movement. Micheala helps women build strength, confidence, and sustainable habits through evidence-based training and nutrition, avoiding extremes or quick fixes. Her work focuses on long-term results, empowering women to understand their bodies, fuel prop...

On this episode of Transformation Talks , we're joined by Danni Bosworth, a women’s health and fitness coach with over 10 years' experience who specializes in helping you work WITH your body—not against it. I actually had a hard time titling this episode because we covered so much: how to be more flexible with your process, improving your body image, non-fat loss goals, having a healthie...

On today’s episode of Transformation Talks , we're joined by Aram Grigorian, a nutrition coach, co-host of The Other Side Lifestyle podcast, and host of the Real Coaches summit. As you'll hear on the episode, Aram doesn't mince words, and isn't afraid to ruffle some feathers. You'll see this if you follow him on Instagram, too: https://www.instagram.com/4weeks2thebeach/ Bu...

In today's episode of Transformation Talks , you'll learn the three reasons why you might be overeating at night, and exactly what to do about it so you stop preventing progress. Here's the link to the nutrition guide you'll hear me mention: https://freenutritionguide.com If you have any questions for me, don't hesitate to email me here: mail@samforget.com For daily suppor...

In today's episode of Transformation Talks , you'll learn seven ways to make calorie counting faster, easier, and more effective. It does NOT have to be time-consuming and tedious, like a lot of people think it is. Here's where to request the simple, easy-to-track meal ideas you'll hear me mention: https://freenutritionguide.com Email me any questions you have here: mail@samfor...

On this episode of Transformation Talks , we're joined by Emily Moss, a nutritionist and weight loss coach who helps women over 40 lose weight in a way that actually fits real life. We talked about Emily's personal weight loss journey (30+ pounds after the age of 50), how she's maintained that loss for over a decade, and how you can do the same. Here's her site: https://www.nut...

In today's episode of Transformation Talks , you’ll learn why weight loss is harder for smaller women, and exactly how you can overcome this and reach your goals anyway. It comes down to the six pillars for success: a proper initial diet set-up, increasing your TDEE, managing your hunger, precise tracking, training for body composition, and properly assessing progress. All broken down, in det...

On today’s episode of Transformation Talks , we're joined by Adam Martin (our first ever three-time guest), an accredited exercise physiologist, Amazon best-selling author, and most importantly: a husband and father. We covered quite a bit in this episode: What GLP-1's are and how they work, our personal thoughts on them, how to avoid many of the common issues you hear about, recommendat...