Transformation Talks

On today’s episode of Transformation Talks, we’ll discuss the ten biggest mistakes people make before beginning a diet—all of which set us up to not only struggle short-term, but have a significantly harder time maintaining our results long-term.Here’s the breakdown:Having an outcome-based goal (01:35)Developing plans for “you in the moment” (04:40)How to prepare for an easier diet (07:15)The power of environmental audits (10:24)Diet breaks and maintenance phases (15:15)Shying away from the numbers (20:08)Keto and elimination diets (22:27)A lack of perspective and patience (25:29)The BEST ways to measure fat loss (27:42)Not blowing your progress (31:40)A recap of every mistake (35:11)Why “slow and steady” isn’t always wise (36:08)The six best accountability sources (38:58)If you have questions on any of these mistakes, or you’d like personalized help overcoming any of these hurdles, you can reach me at sam@herculesperformance.com.If you’d like to learn more about external accountability sources, you can listen to Episode 12 here: https://www.buzzsprout.com/1805960/9018543-the-six-best-sources-of-accountabilityMost importantly (in case nobody's told you): you do NOT need to diet because it’s about to be January (or the summer, or any other time of year you’re listening to this).Frankly, I don't recommend dieting unless you’re mentally prepared for the sacrifices required, have realistic expectations of progress, and a crystal clear plan for being moderate, flexible, and “exiting” the diet.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/

On today’s episode of Transformation Talks, we’re joined by Marc Megna, the co-owner, head body architect, and curator of culture at Anatomy Fitness, a rapidly growing South Florida brand.Here’s what we got into in today’s talk:How a kid from Fall River got his start in fitness (01:14)Choosing to see the best side of people and experiences (09:03)How an act of relentless changed Marc’s life (13:50)The ROI of daily effort (21:30)Marc’s initial collegiate challenges (23:30)The note that changed Marc’s life (28:30)Being receptive to accountability (32:11)Holding yourself to extremely high standards (33:52)How Marc learned to be receptive to feedback (39:22)Marc’s Fast 5 answers (42:14)Here’s where you can connect more deeply with Marc and learn about Anatomy:Marc’s Instagram: https://www.instagram.com/marcmegna/Marc’s Facebook: https://www.facebook.com/marcmegna/Just A Kid From Fall River:https://www.amazon.com/gp/video/detail/B0853FR2JP/ref=atv_dp_share_cu_rMegna Method podcast: https://podcasts.apple.com/us/podcast/megna-method/id1091385928Anatomy’s Instagram: https://www.instagram.com/anatomy/Anatomy (website): https://anatomyfitness.com/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/

On today’s episode of Transformation Talks, we’re joined by Luka Hocevar, a strength coach, business coach, and owner of Vigor Ground Fitness & Performance in Renton, Washington.Here’s what we got into during today’s chat:How Luka developed a chip on his shoulder as a young basketball player (02:36)How coaching and training turned Luka’s life around (16:56)Developing “addictions” to the right things (24:08)The importance of doing work you’re proud of (27:12)The three intrinsic drivers of all people (32:23)Collecting role models and hunting for skill sets (35:48)Going from unconscious incompetence to  unconsciously component (45:30)A surefire way to build confidence (48:08)The myth of willpower (57:31)A simple but powerful language shift (64:04)The BEST way to identify areas for improvement (66:00)The Slight Edge Principle (68:20)Luka’s Fast 5 answers (74:53)Here’s where you can connect more deeply with Luka:Instagram: https://www.instagram.com/lukahocevar/Website: https://vigorgroundfitness.com/Youtube: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XAYO! Grow Your Gym: https://www.yogrowyourgym.com/mastermindPodcast: https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583Tribe: http://www.sebastianjunger.com/tribe-by-sebastian-jungerClaim 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/

On today’s episode of Transformation Talks, we’re joined by Michael Soares, a personal trainer, founder and CEO of New Human, and men’s mental health advocate as the co-host of the Open Up podcast.Here’s what we got into in today’s talk:The origins of New Human (01:39)How the New Human app was born (06:10)Temporary periods of tunnel vision (08:21)The unique benefits of online coaching (11:01)What effective networking actually looks like (17:05)How elevating others is a win-win (22:44)A life-changing five minute habit (28:02)The value of PURSUING discomfort (30:51)The two biggest reasons Mike fell in love with fitness (34:20)The most motivating fitness goals (39:20)Making the “suck” more tolerable (41:51)Michael’s Fast 5 answers (46:36)Here’s where you can connect more deeply with Michael and New Human:Michael’s Instagram: https://www.instagram.com/moares3/New Human Instagram: https://www.instagram.com/new_human/New Human app: https://www.joinnewhuman.com/Open Up: https://www.instagram.com/open.up.podcast/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/

On today’s episode of Transformation Talks, we’re joined by Dr. Domenic Fraboni, a Doctor of Physical Therapy, movement specialist, and co-host of The Optimal Body podcast with his wife, Dr. Jen Fraboni.Here’s what we got into in today’s talk:Finding authentic and high integrity people (01:17)How Dom helps people in an online setting (02:37)Plans that address CAUSES instead of symptoms (08:17)The limitations of traditional healthcare (12:15)How Dom initially gained an interested in physical therapy (17:44)The importance of having a clear “why” before making sacrifices (24:00)Why it’s important to experiment and be open to new solutions (24:25)Finding quality coaches and healthcare providers (33:20)The WORST business advice I ever received (34:20)Finding the best plan or program for your needs (36:36)Important questions to ask and BE asked (44:40)The myth of pain-free movement (47:44)Dom’s Fast 5 answers (57:14)Here’s where you can connect more deeply with Dom and Jen:Dom’s Instagram: https://www.instagram.com/drdomdpt/Jen’s Instagram: https://www.instagram.com/docjenfit/Website: docjenfit.comEmail: jen@docjenfit.comThe Optimal Body: https://www.instagram.com/theoptimalbody/The New Platform: jen.healthClaim 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/

On today’s episode of Transformation Talks, I tackled an Instagram Q&A on holiday nutrition, and the biggest obstacles we’ll face this time of year—but the answers I gave aren’t only relevant at the time of recording this.Here’s what you’ll learn in today’s episode that’ll help you navigate a large variety of social settings and special occasions well beyond New Year’s:Why this episode’s advice is evergreen (03:21)The truth about scale spikes (04:05)How to bounce back after overeating (06:12)Dealing with leftovers and challenging food environments (07:30)How to plan for a successful day of eating (09:05)Reducing friction between you and healthy choices (10:53)Dealing with specific cravings (13:31)How to cycle your calories for better results (15:52)NOT waiting to “get back into it” (18:18)Navigating alcohol (20:44)You can participate in the next Q&A here: https://www.instagram.com/coachsamforget/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/

On today’s episode of Transformation Talks, we’re joined by Don Saladino.For over two decades, Don has coached actors, athletes, musicians, and business executives. In 2005, he opened his NYC Gym, Drive 495. After operating a gym for fifteen years, Don expanded to a global online fitness business. He has developed a reputation for training some of the biggest names in Hollywood for the big screen. Ryan Reynolds, Blake Lively, Jake Gyllenhaal, John Krasinski, Emily Blunt, Liev Schreiber, Sebastian Stan, Anne Hathaway, Zachary Levi, Hugh Jackman, and David Harbour are among his roster of clients.He has been tapped as a fitness expert in publications such as Muscle & Fitness, Men’s Health, Men’s Fitness, and Met Rx. He has also been featured in People, US Weekly, Origins, In Touch, Cosmo, & Shape; and has made appearances doing live fitness demos on The Today Show, Page Six TV, People NOW, E News, The Better Show, & The Juice. He sits on the advisory board of Men’s Health Magazine.In March 2018 & October 2021, it was his great honor to shoot the Cover of the iconic Muscle & Fitness Magazine.Don lives in New York with his wife, Mel, and their two children, Amelia and Donny Jr., and their pups Rigatoni and Sambuca.Here’s what we got into in the interview:- How Don began his online businesses (01:21)- How Don used fitness to become more confident and athletic growing up (03:12)- The value of simplifying your process over the long haul (07:30)- Why we should celebrate processed-based wins (10:40)- How Don learned to be resilient and adaptable (13:40)- Popular fitness advice that doesn’t set people up for success (27:28)- Making the most of at-home workouts (30:41)- Setting up a bulletproof plan (33:45)- Being more consistent with your nutrition (38:07)- The truth about celebrity transformations (42:48)- Training athletes versus celebrities (51:34)- How to STOP comparing yourself to others (56:10)- Don’s Fast 5 answers (64:07)Here’s where you can connect more deeply with Don:Facebook: https://www.facebook.com/saladinodonInstagram: https://www.instagram.com/donsaladino/Website: https://donsaladino.com/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/

On today’s episode of Transformation Talks, we’re joined by Andrew Coates, a trainer, presenter, and writer for T-Nation, Generation Iron, and several other publications.Here’s what we got into in the interview:Andrew’s backstory (02:09)How health and fitness goals evolve with age (06:27)How exercise can be therapeutic and “spill over” into life (10:18)How to audit your information sources (12:39)The value of taking action when you don’t feel like it (22:34)Challenging the stories you tell yourself and getting comfortable in a gym (24:07)How we rationalize action AND inaction (30:27)How I challenged my OWN stories and became a “new person” through improv (37:41)The impacts of strength training on life as a whole (40:01)Andrew’s Fast Five answers (45:07)Here are the books he recommended:The Advice Trap by Michael Bungay StanierThe Coaching Habit by Michael Bungay StanierHere’s where you can connect more deeply with Andrew:Instagram: https://www.instagram.com/andrewcoatesfitness/ Website: https://andrewcoatesfitness.com/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/

On today’s episode of Transformation Talks, we’re joined by Jon Vlahogiannakos, an online coach specializing in helping parents lose weight and regain confidence without strict diets or extreme workouts.Here’s what we got into in the interview:Jon’s transition from hockey to the fitness industry (01:10)Why food is NOT only fuel and how familial and cultural dynamics impact our relationship with food (06:10)How Jon “unlearned” childhood habits and learned to navigate family obstacles (10:55)What it really takes to change your body WITHOUT being restrictive (16:14)Why maintenance is such an underrated long-term goal (20:58)Setting expectations that set you up for success and navigating busyness (23:05)Why you should NEVER take your foot off the gas altogether (30:24)The “best time” to lose fat (32:22)How busy parents and professionals reclaim their health again (33:34)The power of leading by example and the myth of “selfishness” (41:19)Jon’s Fast Five answers (44:48)Here’s where you can connect more deeply with Jon:Facebook: https://www.facebook.com/strongjonfitInstagram: https://www.instagram.com/strongjonfitness/ Website: https://strongjonfitness.com/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/

On today’s episode of Transformation Talks, we’re joined by Louis Guarino, a “God-tier” nutrition coach and personal trainer who’s been in the industry full-time since 2012, working with human beings that want to level up in life—knowing their health and nutrition is what has them stagnant.Here’s what we got into in the interview:How one becomes a “God-tier” coach (01:30)The upside of NOT having all the answers (03:50)How Louis empowers his clients to learn and grow (05:55)The Curse of Knowledge (07:50)How to STOP stressing fitness so much (15:18)How to enjoy maintaining (21:23)Social media’s impact on our expectations (26:01)Losing those “last few pounds” (28:08)How doing LESS can produce more results (28:50)How Louis handles his clients’ nutrition (39:16)Why the LAST thing you need is “recipe ideas” (41:48)A realistic way to get food variety (47:55)The truth about high protein foods (52:47)Louis’ Quick 6 answers (54:44)Here’s where you can connect more deeply with Louis:Instagram: https://www.instagram.com/louisguarino/Website: https://louisguarino.com/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/