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/

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/