On today’s episode of Transformation Talks, we’re joined by Jordan Syatt, a trainer, online coach, founder of the Inner Circle, and most recently, author of the book Eat It!: The Most Sustainable Diet and Workout Ever Made.Here’s what we got into during our chat:How Jordan deals with “hate” and negativity (02:02)The story behind Jordan and Mike Vacanti’s new book (07:58)Why so many people struggle with their nutrition (10:08)How to spot BAD health and fitness advice (16:28)The overlooked trade-offs of getting really lean (23:20)Why maintenance phases are a no-brainer (26:20)How fear impacts long-term success (30:16)Building belief in yourself (37:19)How Westside Barbell changed Jordan’s life (40:07)Why tracking your workouts is so important (44:15)Jordan’s book-writing process (47:55)Jordan’s Fast 5 answers (53:51)Here’s where you can pick up a copy of Eat It! https://www.harperwave.com/book/9780063015005/Eat-It!-Jordan-Syatt-and-Michael-Vacanti/Here’s where you can connect with Jordan on Instagram: https://www.instagram.com/syattfitness/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Robbie Farlow, the owner of Side Quest Fitness, a writer, and an online coach who helps moms and dads lose weight AND maintain their success over the long haul.But this conversation isn’t only for parents. Here’s a quick breakdown of what we got into:Why Robbie doesn’t promote rapid weight loss (01:52)When stepping away from the scale makes sense (05:43)The truth about goal weights (08:11)How not having a coach might be holding you back (12:57)Handling the busiest seasons of life (18:40)When dieting is more helpful than it is harmful (28:24)Focusing on what’s within your control (30:06)Why numerical feedback is so valuable (37:02)Being receptive to accountability and feedback (41:34)Troubleshooting mismatches between effort and execution (45:30)Robbie’s Fast 5 answers (01:02:03)Here’s where you can connect more deeply with Robbie:Instagram: https://www.instagram.com/sidequestfitness/Website: https://sidequestfitness.com/Continue getting my best FREE content here: https://samsnewsletter.com/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Eric Bach, an online coach, fat loss expert, writer, business coach, and consultant.Here’s what we got into during our chat:Eric’s backstory (00:30)What NOT to do in the gym (03:55)Effective sprint workouts (05:51)The biggest mistakes busy people make (09:57)How “holding back” produces better results (12:00)The most underrated progress amplifiers (14:32)How Eric balances family and business (18:00)Setting a strong example for loved ones  (21:17)The key to success in area (27:24)Why knowledge only gets you so far (32:52)How speed accelerates success (34:38)Overcoming ruts and burnout (36:30)An easy way to establish priorities (43:00)Eric’s Fast 5 answers (44:38)Here’s where you can connect more deeply with Eric:Instagram: https://www.instagram.com/bachperformance/Website: https://bachperformance.com/Continue getting my best free content (along with my best transformation resources) here: https://samsnewsletter.com/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, I explain why I’m stepping back from the podcast after the next three episodes are published.Here’s a quick breakdown:Why this is my last podcast for the time being (00:15)Not getting attached to your plan (02:37)Willingly letting little bad things happen (05:08)How to get my best content moving forward (10:53)You can join my private newsletter and claim five of my best transformation resources for FREE here: https://samsnewsletter.com/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/Whether this is your first time listening, or you’ve been listening since Episode 001, I seriously appreciate your time and trust.If you need anything at all as I step away from the podcast, please don’t hesitate to email me (right here).

On today’s episode of Transformation Talks, we’re joined by Nick Sorrell, who is a creator, consultant, and coach.Here’s what we got into during our chat:Nick’s journey into creative consulting (00:46)Seeking out “lucky” breaks (05:05)The upside of taking more chances (09:54)How to handle imposter syndrome and self-doubt (11:43)Using inspiration to create your best work (18:28)When to ditch or adjust a plan (32:44)The art of flexibility (45:10)Nick’s Fast 5 answers (58:00)Here’s where you can connect more deeply with Nick:Instagram: https://www.instagram.com/nicksorrell/Website: http://www.nicksorrell.net/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by P.J. Striet, a highly experienced online coach, trainer, and the owner of Revive Fitness Systems.Here’s what we got into during our chat:P.J.’s in-person training experience (00:58)The coach-client win-win that is online coaching (04:53)What makes up an effective program (10:12)Where "healthy eating" fall short (21:51)How weight loss is like wealth-building (27:40)Syncing your effort and expectations (31:35)Clinically significant weight loss (35:06)Fundamentally changing your identity (37:06)The only “why” you’ll ever need (39:26)Identifying splurge-worthy moments (41:24)How short-term discipline allows long-term freedom (43:54)Making your results permanent (49:15)P.J.’s Fast 5 answers (56:22)Here’s where you can connect more deeply with P.J.:Instagram: https://www.instagram.com/pjstriet/Facebook: https://www.facebook.com/patrickstrietWebsite: https://www.revivefitnesssystems.com/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Won Dolegowski, an online health and wellness coach who specializes in helping her clients find healing, health, and wellness.Here’s what we got into during today’s talk:How Won helps her clients “heal” both physically and mentally (00:33)How “cherry-picking” is holding you back (02:17)Choosing better goals (06:50)DEXA scans and assessing your progress (09:33)Gauging your workout’s effectiveness (16:59)Why progressive overload is so important (19:37)Taking a break from dieting (25:55)Why fat loss won’t make you happy (33:13)Losing “the last 10 pounds” (37:04)A simple breakdown of reverse diets (39:20)Losing fat from your “problem areas” (43:11)Won’s Fast 5 answers (45:10)You can connect more deeply with Won on Instagram: https://www.instagram.com/wondwellness/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Eric Roberts, who is the owner, head coach, and lead author on Eric Roberts Fitness.Here’s what we got into during today’s talk:Telling people what they need to hear (00:54)Eric’s backstory (02:40)What to do if you don’t enjoy exercise (10:44)The shortcomings of HIIT and group exercise classes (18:27)Chasing a feeling instead of a result (24:15)How to choose the right weight for any exercise (29:24)A good rate of weight loss progress (36:06)The myth of a “1,200 calorie” diet (43:30)Why obsessiveness isn’t inherently bad (52:37)Eric’s Fast 5 answers (58:30)Here’s where you can connect more deeply with Eric:Instagram: https://www.instagram.com/ericrobertsfitness/The Clubhouse: https://erfclubhouse.com/Website: https://ericrobertsfitness.com/YouTube: https://www.youtube.com/channel/UC1m03caTkdixNqlfzlrs7UQPodcast: https://podcasts.apple.com/us/podcast/eric-roberts-fitness/id1473838608Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Sal Nakhlawi, who is the Founder of StrongHER Girls, based out of New York City, and focuses on teaching her clients sustainable, long-term results while allowing them to live joyful, fulfilling lives. She is a USA Weightlifting (USAW) Level 2 Advanced Weightlifting Coach, Certified Functional Strength Coach, and also a signed sports and fitness model.Here’s what we got into during today’s talk:Getting stronger from the inside out (00:38)Pursuing meaningful goals (02:08)Why walking is so underrated (04:59)How physical activity impacts mental health (09:44)Identifying and celebrating wins (17:08)Overcoming gymtimidation (19:02)Why coaches hire coaches (26:05)What to look for in a coach (32:00)How misleading the industry can be (35:36)An inside look at fitness modeling (37:58)Resisting the constant pressure to be leaner (39:50)How to maintain your results after dieting (43:45)Sal’s Fast 5 answers (48:11)Here’s where you can connect more deeply with Sal:Instagram: https://www.instagram.com/salnakhlawi/Website: https://stronghergirls.com/TikTok: Sal NakhlawiClaim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, you’re going to learn everything you need to know about drinking while dieting, and whether alcohol has a place in a well-rounded diet.Here’s a breakdown of the episode:Why calories aren’t all that matters (03:14)The overlooked “symptoms” of drinking (04:00)Identifying the point of no return (08:28)The best low calorie drinks (09:50)Making last minute adjustments (10:39)Calorie cycling (12:46)Weekly drink quotas (14:42)“Hangover food” and spillovers (17:45)Questioning your non-negotiables (19:08)Suggesting alternative activities (21:33)Developing healthier coping mechanisms (23:44)My thoughts on dry months (25:28)Why you need to stop “cherry-picking” (27:21)Here are the links I mentioned:The low calorie drinks: https://samforget.com/wp-content/uploads/2018/10/Low-Calorie-Drinks.pngThe transformation bundle: https://samforget.com/bundleMy email: sam@herculesperformance.comYou can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Stephen Keane, who is a personal trainer, an online health and fitness coach, and the co-host of the Two Guys One Pup podcast.Here’s what we got into during today’s talk:Why being “strict” isn’t necessary (00:41)Why food is far more than fuel (02:37)A lasting source of confidence (05:12)Finding a more powerful “why” (15:00)Not “white knuckling” your way to the weekend (16:25)Why sustainable dieting doesn’t exist (19:37)How to actually maintain your results (22:42)Identifying your values (28:03)Hedonic versus eudaimonic happiness (32:22)Becoming dramatically more consistent (34:53)Emotional versus rational decisions (46:20)Why “tough love” isn’t always helpful (52:27)Steve’s Fast 5 answers (65:35)Here’s where you can connect more deeply with Steve:Instagram: https://www.instagram.com/steve.kraftcoaching/Website: https://kraftcoaching.co.uk/Two Guys One Pup Podcast: https://open.spotify.com/show/1KXdNonFccWrhbHOS61shrHere are the books he mentioned:Predictably Irrational: https://www.amazon.com/Predictably-Irrational-Revised-Expanded-Decisions/dp/0061353248Thinking, Fast and Slow: https://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Dr. Karin Nordin, who’s a PhD, behavior and mindset researcher, a curriculum strategist for coaches, and a helper of people who are perpetually stuck.Here’s what we got into during today’s talk:The truth about discipline (01:46)Whether discipline is genetic (05:24)Creating a “new identity” (07:50)Why failure isn’t inherently bad (14:05)What giving yourself grace looks like (19:02)Overcoming procrastination (21:55)Approach-based versus avoidance-based goals (26:13)“Do not do” lists (30:13)Why you might need to let go of your plan or goal (34:25)Karin’s Fast 5 answers (45:33)Process versus outcome-based goals (48:15)Here’s where you can connect more deeply with Karin:Instagram: https://www.instagram.com/karinnordinphd/Website: https://bodybrainalliance.com/Meaningful Mornings Course: https://bodybrainalliance.com/buymornings-3400Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Noah Minuskin, who’s an artist, entrepreneur, TedX speaker, and the owner of Hous Studios in Los Angeles, California. He’s responsible for over half the tattoos on my body, and he’s incredibly thoughtful and articulate.At the end of the episode, I included a personal Q&A on my own collection, advice for anybody considering getting a tattoo, and more.Here’s what to expect during my conversation with Noah:Why Noah believes everyone is an artist (03:03)Finding creative and productive outlets (06:38)How the stories we tell ourselves impact our lives (16:33)How Noah made his first tattoo machine (17:36)Remaining resilient when you face hurdles (20:50)The value of mentorship (27:18)Developing your network (32:44)Why goal-setting can be overrated (35:22)Why failure is NOT inherently bad (38:40)The biggest misconceptions about tattooing (46:20)How to find the right tattoo artist for you (54:50)Noah’s Fast 5 answers (60:47)You may notice 1-2 “jumps” in the audio, as there were some connectivity issues as we recorded.Here’s what I personally addressed during the second half of this episode:Why I call myself a tattoo "collector" (66:25)How I began collecting tattoos at 18 years old (67:53)How many tattoos I have and whether I’m getting more (70:34)Which tattoos hurt the most? (71:59)How much does a good tattoo cost? (74:00)Should tattoos have meaning? (75:38)How do you find a good tattoo artist? (78:38)My best advice for getting your first tattoo (79:50)Here’s where you can connect more deeply with Noah and potentially collect work from him:Instagram: https://www.instagram.com/noahminuskin/Hous Studios: https://www.noahminuskin.com/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Dr. Jen Fraboni, a physical therapist, member of the Women’s Health advisory board, the creator of The Mobility Method, founder of the JenHealth platform, and the host of The Optimal Body podcast.Here’s what we got into in today’s talk:The value of independence and autonomy (02:41)Understanding our own bodies (05:41)How much mobility is actually necessary (11:00)Why complete rest isn’t often the answer (14:55)The “secret” to keeping up with your mobility exercises (21:58)Whether it’s possible to be “too mobile” (28:42)The differences between flexibility and mobility (32:43)The biggest influences on Jen’s career (38:43)Why it’s so important to move if you can (43:40)Jen’s number one piece of advice if you’re feeling discouraged (46:31)Jen’s Fast 5 answers (48:44)Here’s where you can connect more deeply with Jen:Jen’s Instagram: https://www.instagram.com/docjenfit/Jen’s website: https://www.docjenfit.com/Jen’s YouTube channel: https://www.youtube.com/c/docjenfitThe Mobility Method (Instagram): https://www.instagram.com/themobilitymethod/The Optimal Body (Podcast): https://www.instagram.com/theoptimalbody/JenHealth: https://jen.health/You can listen to Dr. Domenic Fraboni -- Jen’s wonderful husband -- on Transformation Talks here: https://samforget.com/e025/You can claim your transformation bundle for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs.Here’s what we got into in today’s talk:The importance of eliminating timelines (01:41)How to change your “default settings” (09:07)Falling in love with our processes (26:08)The truth about being “on track” (37:10)The true value of a coach or program (56:57)Ruby’s Fast 5 answers (67:09)Here’s where you can connect more deeply with Ruby:Instagram: https://www.instagram.com/transformxruby/Facebook: https://www.facebook.com/Rubyreneecherie100% Real With Ruby (Apple): https://podcasts.apple.com/au/podcast/100-real-with-ruby/id1571464398100% Real With Ruby (Apple): https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

During today’s solo episode, you’re going to learn how to boost your metabolism and lose more fat without exercising moreHere’s the breakdown:What “TDEE” means (01:37)Your basal metabolic rate* (02:58)Weight loss versus fat loss (04:53)NEAT and NEPA (11:55)The best “fat loss workouts” (17:00)The thermic effect (23:48)Lean versus non-lean protein sources (25:43)Your action steps (27:34)*Recent research has shown that carrying more muscle doesn't make AS big of a difference (per pound) as originally thought, and discussed in this episode. Although the quest to build more muscle is still very much in line with "boosting" your metabolism.To recap the breakdown of your TDEE:Your basal metabolic rate (60-75%)Non-exercise activity (10-15+%)Your workouts (5-15%)The thermic effect of food (~10%)To recap your action steps:Take your sleep hygiene very seriously: https://samforget.com/sleep/Make every effort to manage your stressPrioritize protein in every meal: https://samforget.com/protein-power-up/Focus on getting stronger over time: https://www.youtube.com/c/SamForget/playlistsGet 6,000-8,000+ steps per dayIf you’re more of a visual person, I wrote an article on this subject here: https://samforget.com/tdeeIf you have any follow-up questions on what I went over, you can email here: sam@herculesperformance.comClaim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Marci Nevin, an online coach who specializes in helping busy women lose weight, feel great, and regain their confidence without restriction or extremes.Here’s what we got into in today’s talk:Marci’s introduction to health and fitness (01:38)In-person training versus online coaching (07:13)How non-workout factors impact your progress (12:35)Getting better results OUT of your comfort zone (22:53)A discipline and willpower “fix” (26:44)What self-love actually looks like (32:31)Non-physical sources of confidence and validation (39:29)The magic of living at maintenance (44:41)Marci’s Fast 5 answers (51:57)Here’s where you can connect more deeply with Marci:Instagram: https://www.instagram.com/marcinevin/Decades of Strength (Apple): https://podcasts.apple.com/us/podcast/decades-of-strength/id1473456134Decades of Strength (Spotify): https://open.spotify.com/show/0G6nAWkagdpQTA5p7YZALUCoaching: https://missmarce.wufoo.com/forms/z14398fs0wlbfyt/ Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Emma Storey-Gordon, an online coach, personal trainer, and the co-owner of EIQ Nutrition and AF Mentors.Here’s what we got into in today’s talk:The value of rest and recovery (02:40)How the 80/20 principle can produce better results (04:47)Learning where to direct your efforts (08:50)Resisting the temptation to restrict (14:20)Adjusting your plan during your menstrual cycle (21:44)Eating more to avoid overeating (25:20)How important our perception of dieting is (33:22)The ins and outs of intuitive eating (43:21)Emma’s Fast 5 answers (52:43)Here’s where you can connect more deeply with Emma:Emma’s Instagram: https://www.instagram.com/esgfitness/EIQ Nutrition (Instagram): https://www.instagram.com/eiq_nutrition/EIQ Nutrition (Website): https://eiq-nutrition.mykajabi.com/Applied Fitness Mentoring (Instagram): https://www.instagram.com/afmentors/Applied Fitness Mentoring (Website): https://www.afmentors.com/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, I discussed the origins of Hercules Performance, how I initially got into the industry, and why I’m now distancing myself from my eight-year-old brand.Here’s a brief breakdown:How my parents influenced my career direction (01:07)Basketball’s influence on my work (01:57)How I got my first clients in 2012 (02:48)The launch of Hercules Performance (04:01)My transition online (07:05)How I help people now (10:58)If you want to share the show with a friend or family member, you can send them this link: https://samspodcast.com/You can check out my most recent articles here: https://samforget.com/recent-posts/You can join my email list (and get my go-to grocery list) here: https://samforget.com/approved/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can learn more about the VIP Coaching program here: https://samforget.com/coaching/If you take the time to review the show and you’re based in the United States, please email me (HERE) and I’ll send you one of the last Hercules Performance bottles.

On today’s episode of Transformation Talks, we’re joined by Gisele Ribeiro de Farias, a certified teacher, former Disney performer, and my own Portuguese teacher.She’s been absolutely wonderful to work with as I’ve dove into the Portuguese language, and we got into a lot of popular topics during today’s conversation:Whether thirty minutes per day is enough to learn a language (01:56)The truth about fluency (03:52)Overcoming the fear of “sounding dumb” (07:12)The most effective learning styles (11:24)How to make learning a new language feel less daunting (14:30)Having trouble with specific languages (18:15)Learning a new language as we age (19:57)Gisele’s backstory (26:33)How being bilingual affected Gisele’s Disney experience (34:08)The biggest lesson Gisele learned from Disney (39:19)What to look for in a language teacher (44:33)Gisele’s Fast 5 answers (49:51)Different “types” of each language (57:57)Here’s where you can connect with and learn from Gisele:Gisele’s iTalki profile: https://www.italki.com/teacher/7672359G Academy website: https://www.gacademy.club/G Academy Instagram: https://www.instagram.com/giseleribeirof/Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/