Fit to Transform Podcast with Coach Nikias: Recent Episodes
Nikias Tomasiello
Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset.
With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life.
If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.
In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including:
- How low can your calories go without risking muscle loss?
- Does getting leaner enhance muscle growth in a subsequent bulking phase?
- Do maintenance phases between a deficit and a surplus have any benefits?
- How do you decide when to end a fat loss diet?
- … And more!
Links and resources:
Eric’s article: “Building Muscle in a Caloric Deficit: Context is Key” – https://www.strongerbyscience.com/muscle-caloric-deficit/
Listen to his previous interview on this show: Ep. 106 - Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-metabolism-all-about-metabolic-adaptation-and-metabolic-damage---With-Dr--Eric-Trexler---Ep--106-e2lmk3g
Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out MASS: massresearchreview.com
Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams
Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034
Tune into the Iron Culture Podcast: https://ironculture.libsyn.com/
Follow MASS on IG: https://www.instagram.com/massresearchreview/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
- How likely is muscle loss in a deficit?
- Who’s more at risk?
- How can you minimise the risk and maximise the chances of muscle growth?
This solo episode covers the answers to all these questions.
Links and resources:
Ep. 95: “What to do if your training performance is stalling or getting worse” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/What-to-do-if-your-training-performance-is-stalling-or-getting-worse---Ep--95-e2is15d
Ep. 92: “Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-sleep-tips-for-muscle-growth-and-fat-loss---With-Greg-Potter-PhD---Ep--92-e2i2up3
Research paper: “Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program” by Campbell and colleagues – https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p580.xml
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Joe Klemczewski, PhD has earned degrees in physical therapy, health, nutrition, literary journalism, health education, and social psychology.
In this episode, we delve into the psychology of individuals who successfully lose fat and maintain their results:
- Which personality traits do successful dieters have?
- How do you cultivate these traits if they don’t come naturally to you?
- What are the real causes of obesity (hint: it’s more than “laziness”)?
- What can we learn from bodybuilders, who take fat loss to an extreme, and what do they do that a non-competitor shouldn’t?
- … And more!
Links and resources:
Connect with Joe on Instagram @joeklemczewski: https://www.instagram.com/joeklemczewski/
Visit his company's website: https://www.thedietdoc.com/
Check out his podcast on YouTube: https://www.youtube.com/@thedietdocweightloss
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In the second and final segment of this mini-series, I’ll use my experience planning my fat loss and muscle gain phases between January and August 2024 as a practical example of how to devise a nutrition plan to prepare for a special event, like a major surgery (such as mine), a wedding, an important holiday, or another event that’s meaningful to you.
Links and resources:
Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g
Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv
Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In the first segment of this two-part mini series, I’m going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others.
Links and resources:
Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g
Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv
Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including:
- Causes and management of back pain, golfer’s elbow, and tennis elbow
- The difference between mobility and flexibility
- Safety concerns around “butt wink” and letting your heels lift when squatting
- … And more!
Links and resources:
Ep. 64: “Navigating pain, injury, and training safety - With Mike Challis” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Navigating-pain--injury--and-training-safety---With-Mike-Challis---Ep--64-e297r3u
Follow Mike on Instagram @mikerevivestronger: https://www.instagram.com/mikerevivestronger/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding.
While I’ve shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I’ve ever given anyone.
Please be aware that this episode features detailed discussions of disordered eating and over-exercising behaviours, very low scale weight, and very low caloric intakes. Listen at your own discretion.
Links and resources:
Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/
Check out the MyoMinds website: www.myominds.com
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
If you’re dreading your next summer holiday for fear of losing progress or you’re back and feeling a bit shit about yourself, this MMM (Mini Mindset Musings) episode is for you.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding.
While I’ve shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I’ve ever given anyone.
Please be aware that this episode features detailed discussions of disordered eating and over-exercising behaviours, very low scale weight, and very low caloric intakes. Listen at your own discretion.
Links and resources:
Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/
Check out the MyoMinds website: www.myominds.com
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Coach Shannon Beer is back on the podcast for a thorough discussion about:
- Who is tracking calories and macros a good tool for?
- How can you transition away from a tracking-based approach if you’ve been doing it for a long time?
- What does an untracked approach look like in practice?
- … And more!
Links and resources:
Listen to Shannon’s previous podcast appearance in episode 78: “How to pursue physique goals with a healthier mindset” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-pursue-physique-goals-with-a-healthier-mindset---With-Shannon-Beer---Ep--78-e2d6f65
Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/
Visit her website: coachshannonbeer.com
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this solo episode, I give you nine tips to overcome gym anxiety that have worked wonders for all my clients who experienced the same feeling of “gymtimidation”.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Dr. Eric Trexler returns to the podcast to talk about metabolic adaptation.
We delve deep into the following questions:
- What is metabolic adaptation and how does it differ from metabolic damage?
- How do we prevent or mitigate metabolic adaptation?
- How do you estimate how many calories to eat for maintenance after fat loss?
- … And more!
Links and resources:
Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out MASS: massresearchreview.com
Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams
Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034
Follow MASS on IG @massresearchreview: https://www.instagram.com/massresearchreview/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, I delve into the main factors determining where we store body fat and two strategies to help get more definition in “stubborn” areas.
Links and resources:
Blog article: “How to Lose Stubborn Fat” – https://www.fittotransformtraining.com/blog/stubborn-fat
“Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis” by Merlotti and colleagues (2017) – https://www.nature.com/articles/ijo201731
Pod ep. 53: “Why you stop sticking to your diet (and what to do about it)” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t
“Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity” by Speakman and colleagues (2011) – https://pubmed.ncbi.nlm.nih.gov/22065844/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Dr. Lauren Colenso-Semple has a PhD in integrative physiology, combining components of exercise training, sex-based differences, female physiology, and aspects of endocrinology.
In this episode, we discuss:
- Energy availability, including short- and long-term risks of low energy availability
- The effects of estrogen and progesterone on training, muscle growth, and fat loss
- Why there aren’t many studies on female participants and how Lauren is working to change that
Links and resources:
Follow Lauren on IG at @laurencs1: https://www.instagram.com/laurencs1/
Check out the MASS Research Review: https://www.strongerbyscience.com/mass/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
- Do muscles have a maximum amount of glycogen stores and is there a “time limit” (prior to exercise) they store them for?
- Why is one muscle weaker than the other? As in left bicep can do 8 reps RPE 8, but right ends up 8 reps RPE 9.5? Will there ever be a time when they’re equal enough to trust a long bar curl vs dumbbells? Or will one side inevitably begin to overcompensate/engage more than the other?
- Do you have any tips for reducing the caloric content of a restaurant meal?
- You said that your maintenance calories can be lower after losing weight. Is there any way to keep them where they were prior to weight loss?
- Any ab exercises you find particularly effective for yourself and/or clients?
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Requested by a client, this solo episode covers some considerations regarding training, nutrition, lifestyle, and mindset for people in their 40s and over, including:
- Physiological, practical, and psychological barriers to fitness
- Warming up and cooling down
- Changes in your metabolism
- … And more!
Links and resources:
Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide
Podcast Ep. 92 - Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-sleep-tips-for-muscle-growth-and-fat-loss---With-Greg-Potter-PhD---Ep--92-e2i2up3
Podcast Ep. 66 - Mindset, nutrition, and training around menopause - With Emma Storey-Gordon - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Mindset--nutrition--and-training-around-menopause---With-Emma-Storey-Gordon---Ep--66-e2a500n
Podcast Ep. 41 - A guide to effective warm-ups - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-guide-to-effective-warm-ups---Ep--41-e22hhp0
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Following up on episode 98, Steve Hall and I discuss how his thoughts on nutrition for fat loss and muscle gain have changed over the years.
We covered:
- Food choices - from “clean eating” to flexible dieting
- How to adopt a truly flexible and health-promoting lifestyle instead of using MyFitnessPal as a crutch
- Carbs and fat ratio
- Protein quality, timing, and distribution
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Dr. Eric Helms is back on the podcast to cover a number of efficiency techniques to save time in your training sessions while maintaining or potentially increasing the resulting hypertrophic stimulus.
We’re covering:
- Supersets
- Rest-pause
- Myo reps
- Drop sets
Links and resources:
Check out the MASSive Training Guide: https://massresearchreview.com/free-massive-training-guide/
Watch Eric’s video, “Natural Pro's Time Saving ALL SUPERSET Upper Body Workout,” on YT: https://www.youtube.com/watch?v=Rqla2dZslfo
Visit the 3DMJ website: https://3dmusclejourney.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Reflecting on my most successful clients’ experience over the years, I’ve identified 13 key traits that helped them achieve such incredible results in their own fitness journey.
I don’t believe you need to have all these traits to begin with, but you need to be willing to actively work on them in pursuit of your goals.
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Steve Hall is an online coach and bodybuilder with nearly two decades of training and a decade of coaching under his belt.
In this episode, we discuss how his thoughts on training have changed over the years on the following topics:
- Volume
- Intensity of effort
- Technique
- Range of motion
- … And more!
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Ep. 13: “Fundamental principles for massing” – https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 42: “How to run effective mini cuts” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-run-effective-mini-cuts---With-Steve-Hall---Ep--42-e230ego
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Are your head and life in the right place for a successful diet?
In this episode, I cover five considerations to help you decide whether it’s the right time for a fat loss phase or not.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Clara is a trainee sport and exercise psychologist and an online coach.
She’s back on the podcast for the second time to offer an honest perspective on what competitive bodybuilding is really like.
While the physique shots that bodybuilders share on social media look incredibly inspiring, what does it take to achieve the condition required to step on stage?
What are the risks to your mental and physical health?
How can bodybuilding play a beneficial role in your life and what do you need to complete a prep in the healthiest way possible?
This episode is perfect for you if you’re considering competing or if you simply want to learn the truth about this fascinating sport and how it can be misinterpreted on social media.
Links and resources:
Connect with Clara on Instagram at either @the_exerpsych (https://www.instagram.com/the_exerpsych/) or @clara_theexerpsych (https://www.instagram.com/clara_theexerpsych/).
Visit her website: https://theexerpsych.com/
Sign up for her newsletter: https://mailchi.mp/theexerpsych/the-exerpsych-newsletter
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
This solo episode is all about how to troubleshoot your training program when your performance is stalling or decreasing.
Links and resources:
Ep. 22: “Demystifying progressive overload - With Brian Minor” – https://anchor.fm/fit-to-transform/episodes/Demystifying-progressive-overload---With-Brian-Minor---Ep--22-e1rtddk
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Clara is a trainee sport and exercise psychologist and an online coach.
In this episode, we cover:
- What does it mean to have a “healthy” relationship with exercise?
- How can you improve it if you struggle to exercise consistently?
- What if, on the other hand, you exercise too much?
… And more!
Links and resources:
Connect with Clara on Instagram at either @the_exerpsych (https://www.instagram.com/the_exerpsych/) or @clara_theexerpsych (https://www.instagram.com/clara_theexerpsych/).
Visit her website: https://theexerpsych.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Today I’m answering these questions:
- How do you deal with cravings?
- How important is it to hit fibre and protein targets daily VS weekly?
- How do you deal with an exercise you really hate doing?
- What’s the difference between training for strength vs hypertrophy?
- Machines vs free weights: which is better?
- Can two people with the same height, weight, and body composition burn different amounts of calories?
Links and resources:
Research paper: “Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis” by Haugen et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37582807/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Greg Potter is a speaker, consultant, and coach with a PhD focused on sleep, circadian rhythms, nutrition, and metabolism.
In this episode, we discuss:
- What are the dimensions of sleep health and how do they interact?
- How can sleep health influence muscle growth and fat loss?
- What are some tips to improve sleep if you feel you’ve already tried everything?
… And more!
Links and resources:
Listen to Greg’s podcast, Reason & Wellbeing: https://podcasts.apple.com/gb/podcast/reason-wellbeing/id1690563973
Greg’s Instagram account @gregpotterphd: https://www.instagram.com/gregpotterphd/
Greg’s X account @GregPotterPhd: https://twitter.com/GregPotterPhD
Use the code JEEVANGREG10 for 10% off life coaching with Jeevan: https://jeevancoach.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Between February and March 2024, I ran my first ever mini cut.
In this episode, I’m going to cover:
- Why I chose to do so
- How I set it up
- What I learnt about myself and bodybuilding
- Mistakes and curveballs
- Practical applications for you and your future fat loss phases
Links and resources:
Ep. 41: “How to run effective mini cuts – With Steve Hall” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-run-effective-mini-cuts---With-Steve-Hall---Ep--42-e230ego
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Jeremiah Bair is a fellow online coach with a wealth of experience helping cis women stop chronically dieting and start getting real physique results.
In this episode, we do a deep-dive into:
- Why you’re not seeing the results you want by pushing for fat loss
- How to apply resistance training to transform your physique
- The importance of peri-workout nutrition
- … And more!
Links and resources:
Connect with Jeremiah on IG @jeremiahbair: https://www.instagram.com/jeremiahbair/
Tune into his podcast Living Lean: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Check out his website: https://elevatedcoachingsystems.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Evening and night-time over-eating is a very common issue many of my clients face or have faced.
This may surprise you, but I don’t think you need more discipline around sugary food at night.
In this episode, I’m doing a deep dive into what’s going to be a lot more helpful in overcoming this challenge.
Links and resources:
Podcast ep. 59: “How to support ADHD with nutrition - With Steph Smith” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Supporting-ADHD-with-nutrition---With-Steph-Smith---Ep--59-e28040j
Podcast ep. 48: “A comprehensive guide to meal planning and prepping" – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i
Podcast ep. 24: “The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin” - https://anchor.fm/fit-to-transform/episodes/The-effects-of-flexible-and-rigid-restraint-on-fat-loss-success---With-Laurin-Conlin---Ep--24-e1s8kg5
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Martin Refalo is back on the show to discuss his latest study, investigating the difference between training to failure and leaving 1-2 reps in reserve (RIR) in experienced resistance trainees.
Which came out on top in this study: failure or a perceived 1-2 RIR? Tune in to find out!
Links and resources:
Martin’s latest study: “Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals” – https://www.tandfonline.com/doi/pdf/10.1080/02640414.2024.2321021
Martin’s first appearance in ep. 23: “Effective applications of failure training” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l
Martin’s open access systematic review and meta-analysis: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” – https://link.springer.com/article/10.1007/s40279-022-01784-y
Connect with Martin on IG @mrfitness__: https://www.instagram.com/mrfitness__/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.
So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics.
Links and resources:
Find out more about George’s work on his website: https://myominds.com/
Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/
Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.
So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics.
Links and resources:
Find out more about George’s work on his website: https://myominds.com/
Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/
Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
If you’re a smaller person like me, you’ll have some extra challenges to contend with on the road to fat loss.
In this episode, I cover a number of practical strategies on how to overcome them.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Body recomp coach Jeff Hoehn and I sit down to discuss:
- The factors you need to work on in order to make the most of a muscle-building phase
- The differences between maintenance calories and a surplus
Links and resources:
Connect with Jeff on IG @jeffhoehn_: https://www.instagram.com/jeffhoehn_/
Check out his Mind-Muscle Connection Podcast: https://open.spotify.com/show/5s6nzc5zYEiwNLa4MrKDOu
Visit his YouTube channel: https://www.youtube.com/channel/UCc_USU40fOvIdaBtTlGKZAQ
My blog article – “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
- How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs?
- How short can my warm-up be and still be effective?
- How do you track your bodyweight if you have a period?
- Is it normal for limbs to grow at different rates?
- Where to eat if eating out a lot?
- Will dieting on 1200 calories slow my metabolism?
- Do you need to have a maintenance phase between cuts and bulks?
- What do you think about fasting?
Research paper on intermittent fasting: “Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial” by Teong et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37024596/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Astrid Naranjo is a clinical dietician and nutritionist, a nutrition coach for Team Biolayne, and a writer for Weightology.
Starting from a recent study on protein that Astrid reviewed for the January issue of Weightology, we covered a number of protein-related questions:
- Can your body only absorb 30g of protein at every meal?
- What’s the optimal timing for protein after training?
- Do you need to worry about leucine to maximise MPS?
So tune in for a deep-dive into protein for muscle growth.
Links and resources:
Research paper: "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" – https://www.cell.com/cell-reports-medicine/pdfExtended/S2666-3791(23)00540-2
Connect with Astrid on IG @antidiet_dietitian: https://www.instagram.com/antidiet_dietitian/
Check out all her eBooks, products, and services on her website: https://astrid-dietitian.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want.
Links and resources:
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-hard-do-you-need-to-train-for-effective-muscle-growth----Ep--9-e1nhq6b
Blog article: “How do you know you’re training hard enough?” – https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy
Podcast ep. 28: “How to choose the right online coach” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-choose-the-right-online-coach---Ep--28-e1tlm9q
Podcast ep. 5: “Fat loss without the scale and gender-affirming gains – With Client Corey” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-without-the-scale-and-gender-affirming-gains---With-Client-Corey---Ep--5-e1mbdi0
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time.
Links and resources:
Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/
Visit his website: schoolofgainz.com
Read his free blog article, “Body Recomposition: Can you Build Muscle & Lose Fat at the Same Time?”: https://www.schoolofgainz.com/resources/body-recomposition-build-muscle-lose-fat
Purchase his eBook, “The Ultimate Guide to Body Recomposition”: https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition
Use the discount code FTT for 20% off any product on Chris’s website.
Sign up for “Master Your Mind, Better Your Body” webinar with Chris at this link to get an 80% discount off the original price: https://www.kjocoaching.com/offers/zpBXFvKN/checkout?coupon_code=80OFF
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
These are six fundamentals to implement if you want to be more successful with nutrition this year.
Links and resources:
Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i
Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake” by Hall et al., 2019 – https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results.
These are some of the questions we covered:
- Does having physique goals always inevitably lead to developing a negative relationship with food, exercise, and your body image?
- Should you feel guilty for wanting to change your body?
- What’s the difference between a “lifestyle physique” and a “one-off physique”?
Links and resources:
Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/
Listen to the Consilience Podcast: https://www.coachshannonbeer.com/podcast
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.
In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut.
In this episode, I cover what you can do about it.
Links and resources:
MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju
Ep. 27: “An evidence-based approach to staying motivated” - https://anchor.fm/fit-to-transform/episodes/An-evidence-based-approach-to-staying-motivated---Ep--27-e1t8r32
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.
In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or festive meal.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
If you’ve ever wondered:
- How many reps is it best to do for hypertrophy?
- Is it better to progress by adding reps or adding load?
- Can I use different rep ranges to target different muscle fibres?
Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more.
Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University.
Links and resources:
Daniel’s IG @danielplotkin: https://www.instagram.com/danielplotkin/
Daniel’s YouTube channel @Daniel-Plotkin: https://www.youtube.com/@Daniel-Plotkin
Daniel’s Twitter (X) @DanielPlotkin_: https://twitter.com/danielplotkin_
Daniel’s Tiktok @daniel_plotkin: https://www.tiktok.com/@daniel_plotkin
Read Daniel’s research paper: “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth.
In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions.
Links and resources:
Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/C1MS5wBJhFb
Podcast ep. 43: ”Load selection and exercise progression” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Load-selection-and-exercise-progression---Ep--43-e23clf9
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach.
During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following:
- Do the differences between sexes mean that you must train differently depending on your sex?
- How does the menstrual cycle impact performance and should you program your training around it?
- How does birth control impact performance?
- … And more!
Links and resources:
You can contact David via email: david.nolan@dcu.ie
Connect with David on IG @synapseperformance: https://www.instagram.com/synapseperformance/
Follow David on Twitter (X) @David_synapse: https://twitter.com/David_synapse
Ep. 60: “Sex differences in body composition and training response” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Sex-differences-in-body-composition-and-training-response---Ep--60-e28lfq2
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In Part 2 of this two-part episode, I cover:
- Planning nutrition for muscle gain: when to be in a surplus and when to choose maintenance calories
- Reverse dieting versus increasing calories from a deficit back to maintenance immediately––which should you pick?
- Training for all goals
Links and resources:
Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala and colleagues – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
Research paper: “Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial” by Mason and colleagues – https://www.bmj.com/content/363/bmj.k4867
Podcast ep. 53: ”Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals.
In Part 1, I discuss:
- Why you don’t have to sacrifice fitness during the holidays, or vice versa
- Nutrition for fat loss: planning diet breaks, higher-calorie days, bigger, and smaller weekly deficits
Links and resources:
Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala and colleagues – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
Research paper: “Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial” by Mason and colleagues – https://www.bmj.com/content/363/bmj.k4867
Podcast ep. 53: ”Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this Q&A, I’m answering the following questions:
- What’s the difference between the RDL and SLDL?
- How can I fuel my workout in a fat loss phase if I train early in the morning?
- What are your suggestions for home gym equipment?
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
If you were doing really well with your diet and training program, but then life happened, and now you don’t know how to regain the momentum you’ve lost, listen to this.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In order to try to answer the titular question, I discuss:
- The factors that contribute to achieving an outstanding physique, so you can evaluate whether your current dream physique is attainable or not
- How having a dream physique in the first place could either hold you back or help drive you to achieve your goals
- The mindset you want to adopt in order to nurture a positive relationship with your dream physique
Links and resources:
Podcast episode: “Why you stop sticking to your diet (and what to do about it) - Ep. 53” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
A trans man and a cis man walk into a bar and talk about body image.
In this episode, I had the pleasure of sharing a truly insightful and honest conversation with coach, communicator, and mental health advocate, Dan Osman.
We exchanged views on a range of topics, from the prevalence of body image issues in men and the association between masculinity and muscularity to the upsides and downsides of social media, and more.
Dan shared his personal experience being raised as a cis man in England, and I shared my own, growing up in Italy as a person assigned female at birth, only to realise I was in fact a transgender man after moving to the UK at nineteen.
Links and resources:
Connect with Dan on IG @the.dan.osman: https://www.instagram.com/the.dan.osman/
Dan Osman’s Ramblings of a Mad Man Podcast: https://open.spotify.com/show/0oXaSbRK7onwp86PNPwIwD?si=aa95d92c19e541b9
The Fitness Unfiltered Podcast: https://podcasts.apple.com/gb/podcast/fitness-unfiltered/id1441069077
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
This is the first episode of a brand-new series of 5-15 minutes’ episodes centred around mindset.
I want to help you overcome your negative beliefs about diet and exercise, and change the language you use around these topics. I want to inspire you and blow your mind!
In this first episode, I discuss why waiting to “feel” ready to start their fitness journey is one of the most common reasons people never get around to it.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Do you feel like your training is stuck in a rut? Then you need to listen to this episode.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this episode, I’m interviewing online coach and business mentor Emma Storey-Gordon on menopause:
- What are its different stages?
- What symptoms can you experience?
- How can diet and exercise support you in this phase of life?
And much more, including a lot of valuable mindset suggestions and some myth-busting around cortisol and supplements.
Links and resources:
“The Expectation Effect” by David Robson: https://davidrobson.me/books/the-expectation-effect/
Follow Emma on Instagram @esgfitness: https://www.instagram.com/esgfitness/
Visit her website: https://esgfitness.co.uk/
Check out her EIQ Nutrition course: https://eiq-nutrition.mykajabi.com/
Visit her AF Mentorship website: https://sites.google.com/view/af-mentors/home
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
I’m going to discuss:
- Is protein powder overrated, underrated, or appropriately rated?
- The characteristics of the most common animal- and plant-based types of protein powder
- The importance of taste, protein quality, leucine content, and digestibility when choosing the right product for your needs and preferences
Listen until the end for the titular fitness rant…
Links and resources:
Podcast episode: “Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15” - https://anchor.fm/fit-to-transform/episodes/Supporting-muscle-growth-with-a-vegan-or-vegetarian-diet---With-Dr--Eric-Trexler---Part-1---Ep--15-e1pg3c9
Research paper: “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution” by Schoenfeld and Aragon (2018) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Research paper: “No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial” by Lynch and colleagues (2020) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312446/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this episode, I have the pleasure of interviewing online coach and physiotherapist Mike Challis on a variety of topics, including:
- The differences between physiotherapists, chiropractors, and personal trainers
- Is it safe to let your knees go over your toes when squatting and deadlifting with a rounded back?
- How to navigate pain when training
- How to deal with an injury from both a physical and mental standpoint
- … and more!
Links and resources:
Follow Mike on Instagram @physiomike.challis: https://www.instagram.com/physiomike.challis/
You can also follow him @mikerevivestronger: https://www.instagram.com/mikerevivestronger/
Follow Revive Stronger on Instagram @teamrevivestronger: https://www.instagram.com/teamrevivestronger/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this solo episode, I’m using myself as an example to illustrate how you can plan your day and set up your environment in order to hit your fitness and health goals.
I’m going to cover:
- A typical training day for me as of September 2023
- My daily habits regarding diet, steps, hydration, sleep, stress management, and training
- The evidence-based strategies I rely on to stay consistent with my targets
Links and resources:
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In the second part of my conversation with Dr. Eric Helms, we covered another preprint paper, this time on the relationship between proximity to failure and hypertrophy.
We discussed:
- Does training to failure build more muscle than keeping some reps in reserve?
- Is load more important than proximity to failure?
- What about volume and proximity to failure: which one matters more?
- … And more!
Links:
Podcast ep. 23: “Effective applications of failure training - With Martin Refalo” - https://anchor.fm/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l
Research paper: “Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy” - https://sportrxiv.org/index.php/server/preprint/view/295
Research paper: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” - https://pubmed.ncbi.nlm.nih.gov/36334240/
Check out the MASS Research Review: https://massresearchreview.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Dr. Eric Helms returns to the podcast to discuss one his recent research papers on the relationship between the size of a caloric surplus, strength, and muscle growth.
In this episode, we cover not only the study itself, but also how it fits within the wider scientific literature on muscle gain, and how you can apply these findings to optimise your gaining phases.
Links and resources:
Research paper: “Effect of small and large energy surpluses on strength, muscle and skinfold thickness” by Helms and colleagues – https://assets.researchsquare.com/files/rs-3184470/v1/77d2dd37-39fc-4972-a6ad-ea07d831b3f3.pdf?c=1690991894
Check out the MASS Research Review: https://massresearchreview.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this solo episode, I’m going to answer the following questions:
- What are the differences in body composition between the sexes?
- Do the sexes respond differently to resistance training?
- How starting to train and change your diet before gender-affirming therapy will benefit your mental and physical health as well as your transition
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Steph Smith is one of the coaches on the ETPHD Team, led by Dr. Emilia Thompson. Steph specialises in working with ADHDers and creatives, and she’s also an educator, delivering workshops about body image and relationship with food.
In this episode, I got the opportunity to interview Steph on ADHD: what it is, how it is typically expressed in adults, and how you can harness nutrition and lifestyle strategies to support and empower yourself if you have ADHD.
Links and resources:
Connect with Steph on IG @steph_etphdcoaching: https://www.instagram.com/steph_etphdcoaching/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In Part 2 of this Q&A, I’m covering three nutrition-related questions:
- Should you track food as cooked or raw?
- Should I go over my cals to hit my protein in a fat loss phase?
- Tips on how to eat all of your calories in a gaining phase
Links and resources:
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
What’s the deal with aspartame and artificial sweeteners in general?
In this episode, Dr. Eric Trexler and Ken the Concerned Consumer discuss the available evidence, myths, and facts about this popular topic.
Links and resources:
WHO’s news release: “Aspartame hazard and risk assessment results released” – https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released
Follow Eric on Instagram @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out the MASS Research Review: https://massresearchreview.com/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In Part 1 of this Q&A, I’m covering three training-related questions:
- Tips to progress when increment in weight is too much! Can curl 20+ reps with 10 but can’t get 12.5s up
- How to progress lower body movement when upper body strength limits (goblet squats)
- I’m struggling to develop a mind-muscle connection with my pecs
Links and resources:
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
My client Sam joins the podcast to reflect on their experience getting into their best shape and health condition possible for top surgery.
We discussed:
- Their inconsistent approach to training and nutrition
- Their all-or-nothing mindset
- How coaching changed these two aspects, engineering their success
- Their body recomp phase leading up to surgery
- Reverse dieting and maintaining bodyweight before and after surgery
- … And more!
Links and resources:
Check out Sam’s mind-blowing transformation: https://www.instagram.com/p/CuCmH-yNcjI/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
Follow Sam on IG @saxonbailey87: https://www.instagram.com/saxonbailey87/
Email Sam directly at sambaileytheythem@gmail.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
So you’re done dieting. Now what?
This is a comprehensive guide to what to do after a fat loss phase, including:
- Should you reverse diet or increase calories to theoretical maintenance?
- How to calculate your theoretical maintenance
- What to eat and when to eat as you increase your calories
- How to adjust your steps and/or cardio
- How to transition out of the “fat loss” mindset
- How to stop tracking calories and macros, and practise non-tracked, habit-based eating
- … And more!
Links and resources:
Blog article: “3 Steps to Calculating Your Maintenance Calories After a Diet” - https://www.fittotransformtraining.com/blog/maintenance-calories-after-dieting
Ep. 13: Fundamental principles for massing – With Steve Hall: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 14: Making the most of a massing phase: myths, realistic expectations, and mindset tips: https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
You’ve been consistent with your diet and you’ve seen pretty good results for some time… until now.
All of a sudden, you’re struggling to stick to your calories and macros, you keep giving into cravings, and training feels like a chore.
You may have hit your personal diet fatigue threshold.
In this episode, I’m going to cover what diet fatigue is, how to recognise it, and what to do about it.
Links and resources:
Research paper: “Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity” by Speakman et al. (2011) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209643/
Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i
Ep. 4 Pt. 1: “What you need to know before dieting” – https://spotifyanchor-web.app.link/e/Z94g3kAAeBb
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
To celebrate a whole year of podcasting, this week I decided to reflect on how my views have changed on the following topics in the last four years of coaching:
- Dieting on 1200 calories or less
- The best number of exercises per session
- Whether extreme dieting and training methods can work
- How often to change a training program
- Hiring a coach for myself
Links and resources:
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Dasha Agoulnik joins me in this episode to discuss how training and dieting for either muscle gain or fat loss can impact your gut health, and what you can do to prevent, limit, or overcome these issues whilst still pursuing your physique and performance goals.
Dasha is a Registered Dietician specialising in gut health and hormones for athletes. She also runs the online coaching business Core Perform helping people overcome hormonal- and gut health-related issues currently impacting their life, physique, and athletic performance.
Links and resources:
Connect with Dasha on IG @dashafitness: https://www.instagram.com/dashafitness/
Check out her company CorePerform: https://coreperform.com
Blog article on greens powders: “Green Powders” – https://coreperform.com/blogs/learn/green-powders
Scientific article: “Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes” by Hughes et al. (2021): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634498/
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
While most people are telling you how to get “beach body ready”, I want to give you four tips, including:
- Should you try to diet while on holiday?
- How can you best prepare for it?
- How can you eat without tracking calories while you’re away?
- Should you diet before your holiday?
Whether during past holidays you went full “YOLO mode” and regretted overeating, or whether you went full “deprivation mode” and regretted being too obsessed with eating and exercising, this episode will empower you to enjoy your holiday while still making choices that are in line with your fitness goals.
Links and resources:
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Ep. 13: Fundamental principles for massing – With Steve Hall: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 14: Making the most of a massing phase: myths, realistic expectations, and mindset tips: https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Blog article: “A Comprehensive Guide to Your First Bulk” – https://www.fittotransformtraining.com/blog/guide-to-first-bulk
Blog article: “A Comprehensive Guide to Your First Cut” – https://www.fittotransformtraining.com/blog/guide-to-first-cut
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this episode, Accredited Sports Nutritionist, Fortitude Nutrition coach, and nutrition researcher Mackenzie Baker joins me to share practical tips on how to rescue and protect your resistance training performance during a fat loss diet.
Mackenzie and I started with a bit of good ol’ myth-busting, covering what the true likelihood of muscle loss during a fat loss phase may be.
We then discussed peri-workout nutrition and hydration, lifestyle considerations like sleep and stress management, and the diet fundamentals you need to have in place to not only be successful with your diet, but also to maximise your performance.
Links and resources:
Connect with him on IG @mackenziebaker_: https://www.instagram.com/mackenziebaker_/
Check out Fortitude Nutrition Coaching for all of your nutrition coaching needs: https://www.fortitudenutritioncoaching.com.au/1-on-1
Tune into the Macabolic Podcast to hear more from him: https://open.spotify.com/show/3Stxp6eOyximkQuuYbdFO4
Read his blog article: “10 Tips To Maximise Crossfit Performance During Fat Loss” – https://www.macabolic.com.au/blog/2020/7/7/10-tips-to-maximise-crossfit-performance-during-fat-loss
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
This solo episode is a comprehensive guide on how to create a regular meal timetable, build enjoyable, diverse meals that meet your nutritional targets with minimal fuss and cooking skills, and plan and prep them so that you’re always on top of your fitness goals, even when leading a busy life.
Links and resources:
Blog article: “4 Ways to Hit Your Calorie and Protein Targets” – https://www.fittotransformtraining.com/blog/hit-your-calorie-and-protein-targets
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
There’s no better person to discuss creatine, one of the most researched supplements in the fitness and health industry, than Dr. Scott Forbes, also known as Dr. Creatine, who joins me today to share everything you need to know if you’re considering this substance to support your fitness and health goals.
A current associate professor at Brandon University in Canada, Scott Forbes has dedicated his career to improving athlete performance and has extensive research experience within the field of creatine supplementation.
Links and resources:
Follow Dr. Scott Forbes on IG @scott_forbes_phd https://www.instagram.com/scott_forbes_phd/?hl=en
Contact him at ForbesS@brandonu.ca
“Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults” by Forbes et al., 2021: https://pubmed.ncbi.nlm.nih.gov/34199420/
“Creatine Supplementation in Women’s Health: A Lifespan Perspective” by Smith-Ryan et al., 2021: https://www.mdpi.com/2072-6643/13/3/877
“The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis” by Burke et al. 2023: https://www.mdpi.com/2072-6643/15/9/2116
Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
To wrap up this two-episode mini-series, I’m going to cover key food choices to help you feel as satiated as realistically possible in a caloric deficit.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In the first part of this two-episode mini-series, I’m going to discuss mindset strategies and daily habits to manage hunger effectively during a fat loss phase.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Today I have the pleasure to interview Kasey Orvidas on how to develop a successful mindset to pursue your health and fitness goals.
Kasey has a Ph.D. in Psychology, runs her own coaching business, and mentors other coaches in the areas of health behaviour change, mindset, motivational interviewing, and habit formation.
Links and resources:
Follow her @coachkaseyjo on IG: https://www.instagram.com/coachkaseyjo/
Visit her website: https://www.kjocoaching.com
Check out her Health Mindset Coaching Certification: https://www.healthmindsetcert.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this solo episode, I discuss how to choose the right weight for a brand-new exercise, when to increase reps or load to progress a lift, and how to increase the load when the weight increments are too large to stay in your programmed rep range.
Links and resources:
Ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/vINoTjvBtzb
Ep. 41: “A guide to effective warm-ups” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-guide-to-effective-warm-ups---Ep--41-e22hhp0
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Today I have my first repeat guest interview with none other than Steve Hall from Revive Stronger, who joins me to discuss:
- What mini-cuts are
- Who they’re best suited for
- How to set up your training and nutrition to mini cut effectively
- … And more!
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Check out the Mini Cut Movement: https://revivestronger.com/mini-cut-movement/
Follow Revive Stronger on Instagram @teamrevivestronger https://www.instagram.com/teamrevivestronger/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Ep. 13: “Fundamental principles for massing” – https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 3: “How to set your own fat loss targets” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this solo episode, I cover the different types of warm-ups and how to use them in order to enhance your resistance training performance.
Links and resources:
Research paper: “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications” by McGowan, 2015 - https://pubmed.ncbi.nlm.nih.gov/26400696/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this episode, I get to interview physique coach, pro bodybuilder, adjunct professor, and human performance researcher Chris Barakat on the topic of exercise selection to maximise hypertrophy.
We discussed:
- How to choose the right exercises for a muscle group
- How to gauge if an exercise is effective
- How to get the highest hypertrophic stimulus from each rep
- … And more!
Links and resources:
Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/
Visit his website: schoolofgainz.com
Purchase his eBook, “The Ultimate Guide to Body Recomposition”: https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition
Use the discount code FTT for 20% off the ebook and his training programs.
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this solo Q&A, I’m going to answer the following questions:
- I spent a week away and couldn’t track calories as accurately as usual. I did my best to make the right choices, but I can’t be sure. Have I undone my fat loss progress?
- Any suggestions when feeling uncomfortably large in a muscle-building phase?
- What’s your experience wearing tape on your chest when working out?
- What’s your recommendation on a workout for when you’re short on time?
Links and resources:
Ep. 26 – What if you messed up? – https://anchor.fm/fit-to-transform/episodes/What-if-you-messed-up----Ep--26-e1t30ko
Ep. 3 – How to set your own fat loss targets - The No Quit Kit Series – https://spotifyanchor-web.app.link/e/kPJp21ZFFyb
Ep. 30 – How to use the scale as a tool for fat loss and muscle gain – https://anchor.fm/fit-to-transform/episodes/How-to-use-the-scale-as-a-tool-for-fat-loss-and-muscle-gain---Ep--30-e1u8vrs
Ep. 14 – Making the most of a massing phase: myths, realistic expectations, and mindset tips – https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
This solo episode is a deep dive into peri-workout nutrition, or when and what to eat and drink before, during, and after training in order to maximise performance, recovery, and your long-term results.
I’m going to cover:
- Nutrient timing
- Best protein, carbs, and dietary fat options
- Hydration and electrolytes
Links and resources:
Blog article: “Peri-Workout Nutrition: What to Eat Before and After Training” - https://www.fittotransformtraining.com/blog/peri-workout-nutrition
Research paper: “International society of sports nutrition position stand: nutrient timing” - https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
In this episode, I’m talking to Milo Wolf, a coach, bodybuilder, powerlifter, and PhD student, about his current research and views on the relationship between range of motion (ROM) and hypertrophy.
Starting from his interpretation of the available evidence to date, Milo shares a new, cutting-edge perspective on the best ROM for hypertrophy (spoiler alert: it may not be full ROM) and on how to apply this knowledge to your own training.
If your goal is to maximise hypertrophy using science as a guide, this is certainly going to be a thought-provoking episode for you.
Links and resources:
Milo’s systematic review and meta-analysis: “Partial vs full range of motion resistance training” – https://sportrxiv.org/index.php/server/preprint/view/198/version/246
Read Milo’s other research on Research Gate: https://www.researchgate.net/profile/Milo-Wolf-2
Connect with Milo on IG @wolfcoach_: https://www.instagram.com/wolfcoach_/
Check out his website: https://wolfcoaching.net/
Listen to his podcast, Muscle and Feels: https://www.muscleandfeels.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message
Struggling to gain weight or to improve your training performance in a muscle-building phase?
In this solo episode, I’m going to address practical nutrition- and training-related strategies to troubleshoot each of these issues and get the needle moving once again in the direction of productive gains.
Links and resources:
Ep. 8: “Evidence-based programming for hypertrophy – With Dr. Eric Helms” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
Mr. Ntanos is one of the UK’s leading gender-affirming surgeons, specialising in top surgery for gender-diverse people assigned female at birth.
In today’s episode, Mr. Ntanos joins me for an in-depth conversation on this life-changing surgery.
By sharing our respective experiences as coach and surgeon, we aim to offer all of you listeners a sustainable approach to training and nutrition to help you achieve your desired results and make a smooth recovery after the procedure.
Links and resources:
Check out Mr. Ntanos’s website: http://ioannisntanos.com/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this episode, I had the honour of making a guest appearance on the 100% Real With Ruby Podcast!
Here’s a sneak peek of what we talked about:
- Why a fat loss diet isn’t enough to meaningfully change your physique
- The different phases in the physique development process, and how to transition smoothly from one to the other
- What to focus on during a muscle-building phase, how to set up your caloric surplus and rate of gain, and what to expect from this phase
- … And a lot more!
Links and resources:
Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1
Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/
Visit Ruby’s website: https://transformxruby.wordpress.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
3DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he’s been able to stay consistent with training for over 36 years.
If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades.
Links and resources:
Visit the 3DMJ website: http://3dmusclejourney.com/
Connect with Jeff on Instagram @3dmj_godfather: https://www.instagram.com/3dmj_godfather/
Check out the 3DMJ Team YouTube channel: https://www.youtube.com/@Team3DMJ
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this episode, I do a deep dive into the definition of a fat loss plateau, the two main reasons why a plateau can take place, and how to troubleshoot them.
Links and resources:
Blog article: “Troubleshooting Fat Loss Plateaus (Without Lowering Calories)” – https://www.fittotransformtraining.com/blog/fat-loss-plateaus
Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Ep. 17: “Tracking calories 101” – https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o/a-a8afc9k
Blog article: “How to Have a Successful Diet Break” – https://www.fittotransformtraining.com/blog/diet-break
Ep. 12: “How to plan a successful fat loss phase” – https://anchor.fm/fit-to-transform/episodes/How-to-plan-a-successful-fat-loss-phase---Ep--12-e1ohok6/a-a8afc9k
Ep. 30: “How to use the scale as a tool for fat loss and muscle gain” – https://anchor.fm/fit-to-transform/episodes/How-to-use-the-scale-as-a-tool-for-fat-loss-and-muscle-gain---Ep--30-e1u8vrs
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida.
In this interview, we cover everything you need to know to maintain as much muscle as possible during a fat loss diet.
In addition, Dr. Campbell shares his interpretation of the current scientific literature in regards to diet breaks, refeeds, cardio for fat loss, and more.
If you’re looking to improve your physique, don’t miss out on all the practical takeaways in this episode.
Links and resources:
Follow Dr. Campbell on Instagram @billcampbellphd https://www.instagram.com/billcampbellphd/
Visit his website and check out the “Body by Science” research review: https://www.billcampbellphd.com
Sign up for the Physique Coaching Academy: https://cleanhealth.edu.au/product/online-courses/physique-coaching-academy/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this solo episode, I discuss how to use the scale as a tool in your fat loss and muscle-building phases.
I want this knowledge to empower you to not only achieve your fitness goals, but also improve the difficult relationship that many of us share with this device.
I hope that my perspective and suggestions help you take back the power you deserve to have over the scale, so that it will no longer dictate your worth or whether you have a good or bad day.
Links and resources:
Blog article: “How to Track Your Weight for Muscle Gain or Fat Loss (Part 1)” – https://www.fittotransformtraining.com/blog/how-to-track-your-weight
Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Blog article: “How to Design Your Own Diet” – https://www.fittotransformtraining.com/blog/design-your-own-diet
Free made-for-you weight chart – https://docs.google.com/spreadsheets/d/19_-KahnCnR_tqtFkXdRFPYtxr0lAOqRTSeYe7jUDzAQ/edit?usp=sharing
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
With a PhD in Human Nutrition, Foods, and Exercise, Dr. Gabrielle Fundaro is the current coach and owner of Vitamin PhD Nutrition, a writer for Examine.com, and a board member of both Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA).
In this interview on gut health, Dr. Fundaro thoroughly explains what we know and don’t know about it, how to practise good gut health hygiene, and how to tell apart reputable information from harmful “quackery”.
Thanks to Dr. Fundaro’s extensive knowledge and experience, this episode is a valuable primer on everything you need to know about gut health.
Links and resources:
Visit Dr. Fundaro’s website: https://www.vitaminphdnutrition.com
Connect with her on Instagram @vitaminphd: https://www.instagram.com/vitaminphd/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
As an online coach who’s also been coached by another online coach, I offer my perspective on practical considerations to make in order to hire the right online coach for you.
I cover the most important components of the research process, including the coach’s qualifications and insurance; their specialisation; their clients’ experience; and more.
So, if you’re looking for your first online coach, this episode is for you.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this solo episode, I answer the million-dollar question: “How do you stay motivated?”
Starting with the scientific definition of motivation, I cover the different types of motivation (spoiler alert: it’s more complicated than intrinsic and extrinsic).
I then share some practical tips to increase and harness motivation in pursuit of your goals.
Links and resources:
Blog article: “A Comprehensive Guide to Successful Goal Setting” – https://www.fittotransformtraining.com/blog/goal-setting
“Intrinsic and Extrinsic Motivations: Classic Definitions and New Direction” by Ryan and Deci (2000): https://www.sciencedirect.com/science/article/pii/S0361476X99910202
“Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being” by Ryan and Deci (2000): https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
Welcome to the first solo episode of 2023!
In this short, sharp and hopefully effective episode, I aim to help you reframe your conception of “failure” and move forward if you feel that you “messed up” over the winter holidays.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this episode, I got the opportunity to interview Dr. Emilia Thompson on the intersection between fat loss and health.
Emilia is a Registered Nutritionist and online nutrition consultant providing an evidence-based, compassionate approach to nutrition.
With a background in sport and exercise nutrition and physiology, Emilia also runs an online education course (EIQ Nutrition) as well as fitness events (Level Up Events), and is a leading public speaker in health and fitness.
We covered a range of topics, including:
- What’s the definition of “health”?
- What are the potential health benefits and drawbacks of fat loss?
- What is body image and what’s the association between body image and fat loss?
- What can you do to benefit from your fat loss journey, with little to none of the drawbacks?
- How do you know whether you can diet or whether you need to work on your relationship with food first?
- What do the terms “diet culture” and “anti-diet” truly mean?
Links and resources:
Connect with Emilia on IG @emiliathompsonphd: https://www.instagram.com/emiliathompsonphd/
Work with her and her team at ETPHD Coaching: https://www.emilia.fitness/new-page-2
Find out more about EIQ Nutrition on IG @eiq_nutrition: https://www.instagram.com/eiq_nutrition/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In today’s episode, I interview fitness coach and researcher Laurin Conlin on the concepts of rigid and flexible restraint when dieting.
Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF.
As part of her Master’s degree, she conducted a study on the effects of following a rigid meal plan versus a more flexible macronutrient-based diet on fat loss outcomes.
In this conversation, we covered a variety of thought-provoking topics, including, but not limited to the following:
- What’s the definition of rigid and flexible restraint?
- In Laurin’s study, which was more effective for fat loss: the rigid meal plan or the more flexible, macro-based diet?
- How can a flexibly restrained mindset benefit you in pursuit of your fitness goals?
- What are Laurin’s practical tips to adopt this mindset?
- How can you take this flexible approach during the winter holidays to make the most of this time while still making progress towards your goals?
Links and resources:
Laurin’s research paper: “Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial” - https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00452-2
Visit the Team LocoFit website at teamlocofit.com
Try the Redefine Healthy app here: http://www.redefinehealthyapp.com
Listen to the Team LocoFit podcast: https://www.teamlocofit.com/podcasts/
Connect with Laurin on Instagram @laurinconlin: https://www.instagram.com/laurinconlin/
Check out the Team LocoFit Instagram account @teamlocofit: https://www.instagram.com/teamlocofit/
Read “Man's Search for Meaning” by Viktor E. Frankl: https://www.goodreads.com/book/show/4069.Man_s_Search_for_Meaning
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In this very insightful interview, Martin Refalo and I discuss what it means to train “hard” for the goal of muscle hypertrophy; whether you need to train to complete muscular failure to maximise hypertrophy; and how to program failure to maximise its potential benefits and minimise potential downsides.
Martin is a coach and Education Manager at JPS Health and Fitness in Melbourne, Australia. He’s currently pursuing a PhD in Exercise Science and has recently authored a systematic review and meta-analysis on the influence of proximity to failure on muscle hypertrophy.
Martin is keen to conduct research that can be translated into practical applications for lifters.
In this episode, he delivers a wealth of evidence-based suggestions that you can start applying into your program as soon as you’re done listening.
Links and resources:
Martin’s open access systematic review and meta-analysis: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” – https://link.springer.com/article/10.1007/s40279-022-01784-y
Connect with Martin on IG @mr_fitness: https://www.instagram.com/mrfitness__/?hl=en
JPS Health and Fitness on IG @jpshealth_fitness: https://www.instagram.com/jpshealth_fitness/?hl=en
JPS Education on IG @jps_education: https://www.instagram.com/jps_education/
Follow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In today’s episode, 3DMJ coach and athlete Brian Minor and I aim to demystify the concept of progressive overload.
Brian is a coach, educator, Certified Strength and Conditioning Specialist (CSCS), and athlete, with a Master’s Degree in Health and Exercise Science from Colorado State University. He’s been coaching athletes for over a decade, with a primary focus on those interested in improving body composition, physique contest prep, and within the sport of powerlifting.
Tune in to hear Brian’s thoughts on what progressive overload is, what tools to use to track whether it’s happening or not, how to choose a training program when you’re starting out, how to change it as you become more advanced, how to tell when you’re no longer a beginner, but rather an intermediate or advanced lifter… and much more than I could fit into this description!
Check out the 3DMJ website for coaching and educational content: http://3dmusclejourney.com/
Sign up for the JPS Health & Fitness Online Mentorship: https://www.jpshealthandfitness.com.au/product/online-mentorship/
Connect with Brian on IG @bdminor: https://www.instagram.com/bdminor/
Email Brian at brianminor@3dmusclejourney.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
The aim of this solo episode is to help you strike the balance between honouring your fitness and health goals, and enjoying this festive period to the fullest.
Resources:
“Effect of the Holiday Season on Weight Gain: A Narrative Review” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
“Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention” – https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0232152#sec016
“What Behaviors Are Important for Successful Weight Maintenance?” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317260/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
--- Send in a voice message: https://anchor.fm/fit-to-transform/message
In Part 2 of this two-part interview with Brandon DaCruz, we discuss the physiology of fat loss, or how your body actually burns fat when you create a caloric deficit, a more complex process than the oversimplified statement, “It’s just a calorie deficit,” would lead you to believe.
Following on from that, we cover five high-priority principles you can use to devise your own personalised strategy for a successful fat loss phase.
These principles will help you lose body fat whilst maintaining muscle mass; manage hunger and cravings; and prevent or lower the likelihood of encountering fat loss plateaus.
Resources:
The Physique Education Collective Conference on January 27-28th, 2023: theexcellencecartel.com
Email Brandon at bdacruzfitness@gmail.com
Follow him on Instagram @brandondacruz_: https://www.instagram.com/brandondacruz_/
Link up with him on Facebook: https://www.facebook.com/brandondacruzfitness
Or visit his website: https://www.brandondacruzfit.com
Follow me on Instagram @nikias_fittotransformhttp://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
This episode is a comprehensive guide to balancing your fat loss goals with eating out and enjoying holiday meals, covering the following topics:
- How to track restaurant meals and holiday meals you don’t make yourself
- Which choices to make to hit your fitness goals if you choose not to or you can’t track calories for a certain meal
- How to manage your calories across the week to fit in a reasonable amount of meals out and/or holiday meals
- How to overcome the peer pressure to eat and drink in a way that doesn’t serve your goals
- How to communicate and set effective boundaries with your loved ones
… And more!
Resources:
Blog article: “A Guide to Estimating Calories When Eating Out” – https://www.fittotransformtraining.com/blog/estimating-calories-when-eating-out
Blog article: “5 Steps to Balance Fat Loss and Your Social Life” – https://www.fittotransformtraining.com/blog/fat-loss-and-your-social-life
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
In Part 1 of this two-part interview, I interview Brandon DaCruz on how to set yourself up for a successful fat loss phase.
We discussed the criteria to use in order to assess whether you’re ready to diet; what you need to do in order to prime yourself for fat loss if you aren’t quite ready yet; and how to plan a fat loss phase, including diet breaks and refeeds.
Brandon is an online nutrition and physique coach, internationally published fitness model, and National Level NPC competitor.
He’s been featured in publications like Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, for which he’s been a contributing author.
Brandon has spent the past 14 years working in the fitness industry and believes in taking an evidence-informed approach, blending what’s been proven in the research with his own anecdotal and first-hand, in-the-trenches experience having worked with over 1000 clients to improve body composition, optimise performance, and enhance health in a sustainable manner.
Resources:
Email Brandon at bdacruzfitness@gmail.com
Follow him on Instagram @brandondacruz_: https://www.instagram.com/brandondacruz_/
Link up with him on Facebook: https://www.facebook.com/brandondacruzfitness
Or visit his website: https://www.brandondacruzfit.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
As it says on the tin––err, in the title, this is your one-stop shop resource on how to track your calories with the degree of consistency and accuracy that you need in order to achieve your goals.
Whether you’re new to tracking or you’ve been doing it for a long time, but you’ve hit a plateau, this episode is going to be a goldmine of practical applications to improve your tracking consistency, accuracy, and effectiveness.
Resources:
Blog article – “4 Ways to Hit Your Calorie and Protein Targets”: https://www.fittotransformtraining.com/blog/hit-your-calorie-and-protein-targets
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
In the second and final part of this interview with Dr. Eric Trexler, we discuss:
- Which micronutrients do vegans need to worry about?
- Which supplements does Eric recommend for general health and training performance?
- How can soy affect your sex hormone levels whether you’re cisgender or gender-diverse?
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Eric’s article: “Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known Benefits” - https://www.strongerbyscience.com/creatine/
Examine.com article on the effects of soy on hormone levels: https://examine.com/supplements/soy-isoflavones/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
This episode is the first in a two-part interview with Dr. Eric Trexler, Director of Education for Stronger by Science, co-author of MASS (Monthly Applications in Strength Sport), and co-creator of the diet app MacroFactor.
In Part 1, we’re doing a deep dive into protein for vegans and vegetarians who want to get lean and jacked.
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Following up on my interview with Steve Hall on massing phases, in this episode I aim to bust some myths about this type of phase, give you more realistic expectations, and share some mindset tips to help you maximise muscle growth and minimise fat gain when massing.
Resources:
“Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training” by Slater et al. (2019) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Today I interview Steve Hall on the fundamental principles of a productive massing phase, also known as a “bulking” or “muscle-building” phase.
Steve is the founder and co-owner of Revive Stronger, an online coaching company specialising in bodybuilding and physique development. He’s also the co-host of the Revive Stronger Podcast, a competitive natural bodybuilder who placed second at WNBF Worlds in 2021, and a very experienced lifter, with over a decade of training under his belt.
Resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Follow Revive Stronger on Instagram @teamrevivestronger https://www.instagram.com/teamrevivestronger/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Blog article – “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth”: https://www.fittotransformtraining.com/blog/sleep-guide
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Today I’m discussing my step-by-step process to plan a client’s fat loss phase.
Tune in to learn how I balance time spent in a caloric deficit with diet breaks in order to ensure consistency; how long I tend to recommend my clients diet for depending on their goal; and how fast I usually aim for them to lose fat on weekly basis.
Resources:
Blog article – “A Comprehensive Guide to Your First Cut”: https://www.fittotransformtraining.com/blog/guide-to-first-cut
Blog article – “How to Design Your Own Diet”: https://www.fittotransformtraining.com/blog/design-your-own-diet
Blog article – “Should You Cut or Bulk First?”: https://www.fittotransformtraining.com/blog/cut-or-bulk-first
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
How can hormone replacement therapy impact the health of a gender-diverse person? How do you know whether to use female or male reference values to calculate your caloric needs and other nutritional needs? Which nutritional principles would you benefit from basing your diet on as a gender-diverse or cisgender person?
Dr. Whitney Linsenmeyer, a Registered Dietician, an Assistant Professor at Saint Louis University in Missouri, and a spokesperson for the Academy of Nutrition and Dietetics, joins me on the podcast to cover the answers to all these questions… and more!
Resources:
Dr. Whitney Linsenmeyer: https://www.slu.edu/doisy/faculty/linsenmeyer-whitney.php
Dr. Linsenmeyer’s gender-inclusive handouts on healthy eating guidelines: https://sites.google.com/slu.edu/transgendernutrition/home
More information on the sex-specific aspect of a nutrition assessment – “An Examination of the Sex-Specific Nature of Nutrition Assessment within the Nutrition Care Process: Considerations for Nutrition and Dietetics Practitioners Working with Transgender and Gender Diverse Clients”: https://www.jandonline.org/action/showPdf?pii=S2212-2672%2822%2900106-X
Harvard Health website for more information on the Mediterranean diet: https://www.health.harvard.edu
WPATH Standards of Care: https://www.wpath.org/publications/soc
University of California San Francisco Guidelines for the Primary and Gender-Affirming Care of Transgender and Gender Nonbinary People: https://transcare.ucsf.edu/guidelines
The DASH diet: https://www.nhlbi.nih.gov/education/dash-eating-plan
The Dietary Guidelines for Americans 2020-2025: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
The EatWell Guide (UK) - https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Questions covered:
- I’m struggling with sticking to a diet because “I like to eat”, and I’m always hungry/snacky. What can I do?
- Do you need to track all of your macros?
- How do you eat more protein as a vegetarian/vegan?
- How can you eat more fibre?
Resources:
Blog article – “Macros 101”: https://www.fittotransformtraining.com/blog/macros-101
Blog article – “Vegetarian-Friendly Protein Hacks”: https://www.fittotransformtraining.com/blog/vegetarian-friendly-protein-hacks
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
In episode 8, Dr. Eric Helms explained the relationship between volume (the number of sets you do per body part per week) and hypertrophy.
However, not all sets are created equal.
To build muscle effectively, you need to make each set hard enough to stimulate the target muscle.
But how do you know you’re training hard enough?
Today’s episode is jam-packed with practical takeaways that you can apply the next time you hit the gym in order to make every single set count towards your gains.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “How Do You Know You’re Training Hard Enough?”: https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Dr. Eric Helms is the Chief Science Officer at 3DMJ, an online coaching company for strength and physique athletes, and a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, with a PhD in strength and conditioning, a Masters in nutrition, and a second Masters in exercise science and health promotion.
He’s also a professional bodybuilder, a raw powerlifter, and a weightlifter. In other words, he’s a lover of all strength and physique sports.
In today’s episode, he joins the podcast to answer these questions on evidence-based programming for hypertrophy:
- How do you design an effective hypertrophy training program?
- How many sets per body part should you do every week?
- How often should you train each body part?
- Are there any “best” exercises?
- How many exercises should you do for the same muscle?
- How often should you switch exercises?
- … And much more!
Listen to the end for perhaps the most important component of a truly effective program.
Resources:
Visit 3dmusclejourney.com to find out more about Eric’s books, podcasts, articles, and videos.
Listen to the Iron Culture Podcast with Eric and Omar Isuf: https://ironculture.libsyn.com
Follow Eric on Instagram @helms3dmj https://www.instagram.com/helms3dmj/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my newsletter: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
If you’re serious about building muscle, you can’t rely on an effective program alone. While a well-designed program is fundamental to accomplish this goal, you also need to know what to focus on in every single session in order to maximise your gains.
That’s exactly what I’m going to cover in this episode.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “Do You Need to Train to Failure to Grow Muscle?”: https://www.fittotransformtraining.com/blog/failure-training-for-hypertrophy
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
It’s high time I introduced myself and my own fitness journey.
Today I tell you my own story, in which gender identity and fitness intertwine to shape the person and the coach that I am today.
I’m going to have a very honest and open conversation about my childhood and teenage years, during which I developed an eating disorder due to gender dysphoria.
I’m also going to share how I was able to turn my life around, recover from the eating disorder, and finally start thriving by adopting what I call “a bodybuilding lifestyle” (since I don’t compete yet).
With this story, I hope to connect with you and to help you understand why coaching feels like my purpose in life.
Important: I mention a restrictive eating disorder, disordered eating habits, an unhealthy bodyweight, and excessively low caloric intakes.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “From Anorexia and Gender Dysphoria to Bodybuilding and Self-Acceptance”: https://www.fittotransformtraining.com/blog/from-anorexia-to-bodybuilding
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Send in a voice message: https://anchor.fm/fit-to-transform/message
Important announcement! Sign-ups for Transformation Kickstart close this Friday August 19th. Read more and sign up here: https://www.fittotransformtraining.com/group-coaching.html
Welcome to my first ever client interview!
In this episode, my one-on-one online coaching client Corey, a transgender man from Brighton, UK, shares his story, including:
- How he struggled with body image from an early age as he was brought up in a fat-shaming culture as a person assigned female at birth
- How he felt out of control around food and had never been able to lose body fat in a healthy and sustainable way
- How he decided that enough was enough, and he was ready to start his journey with the help of a coach (me)
- How he lost a grand total of 61 cm (24 inches) from seven different body sites, and got into top shape for top surgery, without ever stepping on a scale
- How he was able to masculinise his physique working out at home with dumbbells, a pull-up bar, and resistance bands
- … And more!
If you can relate to any of these aspects of Corey’s story, you’ll love this episode.
Resources:
Corey’s fantastic results: https://www.instagram.com/p/Cfbzok4jh1q/?utm_source=ig_web_copy_link
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message
In the second part of this episode, I focus on realistic expectations: how much weight you can expect to lose; how “perfectly” you need to nail your calories; whether you’re going to lose weight eating the same calories for your entire diet; and more!
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message
Dieting successfully takes time and effort, but, with an effective long-term perspective, you can enjoy the process and finally achieve the results you deserve for your hard work. In this episode, I discuss what you need to know to adopt this effective perspective.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message
This episode covers everything you need to know to start your fat loss diet: your fat loss priorities (calories, protein, steps, cardio, etc.), why they’re important, and how to set your own starting targets.
I also want to give a shoutout to Sloane, a client and listener of the podcast, for letting me know that the volume of the previous two episodes was a little low. I tried to turn it up for this episode, and I look forward to hearing what you think of it.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Email me and I’ll calculate your starting fat loss calories (for free): fittotransform@gmail.com
Blog article – “A Comprehensive Guide to Protein for Muscle Growth”: https://www.fittotransformtraining.com/blog/guide-to-protein
Free calorie calculator and nutrition guide: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message
When I was trying to use SMART goals at the beginning of my coaching career, they weren’t enough for my clients to achieve their physique goals, be they fat loss or muscle gain.
Since implementing a more effective goal setting method, I’ve seen huge improvements in their motivation, discipline, and commitment, which in turn has increased their success rate tenfold.
In this episode, I’m doing a deep dive into the science of goal setting and into my own goal setting method, which you can apply to your own lifestyle transformation.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
“How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message
What makes your mindset ineffective for fat loss? And how can you retrain your mindset for long-term success? The aim of this episode is to empower you with the answers to these questions.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Send in a voice message: https://anchor.fm/fit-to-transform/message