Transformation Talks

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/

Dr. Karin Nordin, a behavior and mindset researcher, shares her insights on breaking out of ruts and embracing personal growth. She delves into the true nature of discipline and the idea that it can be reshaped rather than inherited. Karin highlights the concept of 'procrasta planning' and offers strategies to manage procrastination. She emphasizes the importance of creating a new identity, reframing failure as a growth opportunity, and prioritizing flexible, meaningful goals over rigid plans.

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/