On today’s episode of Transformation Talks, we’re joined by Jeremiah Bair, an online nutritionist and trainer who specializes in helping women lose fat and build lean muscle. He’s also the owner of the online coaching company Elevated Coaching Systems, and the host of the Living Lean Podcast.Here’s what we got into in today’s talk:Jeremiah’s personal transformation story (01:02)Strategies for boosting your self-esteem (10:50)Maximizing a coaching experience (20:30)Putting an end to the “all or nothing” approach (32:24)Why you NEED to step away from dieting at times (40:29)Drinking and dieting (50:50)Jeremiah’s Fast 5 answers (59:36)Here’s where you can connect more deeply with Jeremiah and his company:Instagram: https://www.instagram.com/jeremiahbair/Website: https://www.bairfit.com/YouTube: https://www.youtube.com/channel/UCid4wIyYxISML5Kpz422HMA/featuredPodcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698———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://herculesperformance.com/coaching/

On today’s episode of Transformation Talks, we’re joined by a familiar face: Adam Martin, otherwise known as “The No Breakfast Guy,” who is an accredited exercise physiologist, Amazon best-selling author, and most importantly, a husband and father.He’s the first repeat guest for a reason, and we got into a lot on today’s talk:How Adam became The No Breakfast Guy (1:22)Adam’s decision to step away from social media (03:21)How the decision has impacted Adam so far (10:53)The trade-offs of social media use (16:45)Letting “little bad things” happen (22:15)Where you can spend your time OFF social media (24:52)Facing your fears and making difficult life decisions (29:07)How Adam’s move impacted his relationship with his daughters (40:57)Currencies that aren’t cash (43:40)Working around aches and pains (52:00)Getting back into strength training after some times off (55:05)Intermittent fasting over the long haul (58:21)Losing fat after going through menopause (62:34)Our honest thoughts on boot camps and circuits (68:34)What to eat before a morning workout (72:40)Adam’s Fast 4 answers (79:32)Here’s where you can connect more deeply with Adam as he takes some time off of social media:Email: https://thenobreakfastguy.com/Podcast: https://podcasts.apple.com/us/podcast/lets-talk-fast/id1450100052Claim 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 Jake Mainini, the head coach of Hard Knocks Muay Thai, and the Muay Thai coach for the New England Cartel.Jake and I studied exercise science in college together, and it was wonderful to catch up and discuss his Muay Thai career, approach to coaching, and passion for helping non-fighters enjoy the life-changing benefits of combat sports.Here’s what we got into in today’s talk:Where Jake coaches now (00:45)A simple breakdown of MMA (02:17)How Jake prepares his camp for fights (05:53)How Jake fell in love with combat sports (15:44)The most memorable fights of Jake’s life (23:07)What combat sports can offer NON-fighters (31:03)The importance of feeling physically competent (40:43)Three things to look for in a Muay Thai or combat sport gym (47:32)How your coach’s habits impact yours (50:33)Jake’s Fast 5 answers (55:12)How Jake influenced my tattoo collection (62:52)Here’s where you can connect with Jake and his gym (if you're local to Boston):Jake’s Instagram: https://www.instagram.com/thejakeman/Hard Knock’s Instagram: https://www.instagram.com/hardknocksboston/Website: https://hardknocksboston.com/Email: hardknocksboston@gmail.comClaim 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/

Today’s episode of Transformation Talks was inspired by a handful of my own Facebook memories that I don’t necessarily agree with anymore.Here are some of the stances and strategies I’ve done a bit of a 180° on:“Banking” calories for splurges (02:20)Exercising to burn calories (06:10)Eating “clean” to lose weight (08:28)Low carb diets (10:21)Avoiding the scale (14:21)Weight loss goals and scale “wins” (17:42)Blind compliments (20:08)Not preparing for diets (23:18)Allow me to point out a few other things about today’s episode:A few parts may sound “choppy,” as I had a cough while recording this and had to get creative with the edits (consistency over perfection baby)I made a meathead math error at the 5:52 mark (I mention to say 2,400 instead of “2,200”)I misspoke at the 20:20 mark (I meant to say “I make a conscious effort to NOT…”)In any case, I’m proud to leave these stances and strategies in the dust, and look forward to learning even more and growing as a coach over the next decade.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 fitness industry leader Jonathan Goodman.Since 2011, he's published eleven books, welcomed over twenty million visitors to his website, and sold 250,000+ educational items to health and fitness enthusiasts. Originally from Toronto, Jonathan has enjoyed over 1,300 days exploring the world with his young family.Here’s what we got into in today’s talk:How Jonathan entered the fitness industry (01:03)Taking action without permission (04:45)The “Ready, Fire, Aim” approach (09:21)Finding a good online coach (14:05)Jonathan’s nomadic lifestyle (22:10)Knowing what to prioritize and when (23:53)Minimizing decision fatigue (30:03)Keeping special things special (35:52)Jonathan’s Fast 5 answers (43:17)Here’s where you can connect more deeply with Jonathan and the PTDC:Jonathan’s Instagram: https://www.instagram.com/itscoachgoodman/The PTDC Website: https://www.theptdc.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 Cody McBroom, the founder and CEO of the Tailored Coaching Method, as well as the director of coaches in his company.Here’s what we got into in today’s jam-packed talk:The story behind our last names (00:29)How Cody personally fell in love with fitness (01:57)How the Tailored Coaching Method came to fruition (07:53)Training people in person before going online (11:57)How Cody’s first experience with yo-yo results influenced his coaching style (18:14)The ins and outs of nutritional periodization (23:13)Integrity and education in coaching (33:09)The truth about intuitive eating (47:01)Preparing for “life after dieting” (56:30)Cody’s Quick 6 answers (63:20)Here’s where you can connect more deeply with Cody and his company:Cody’s Instagram: https://www.instagram.com/codymcbroom/Tailored Coaching Method’s Instagram: https://www.instagram.com/tailoredcoachingmethod/Facebook: https://www.facebook.com/tailoredcoachingmethodWebsite: https://tailoredcoachingmethod.com/YouTube: https://www.youtube.com/user/BoomBoomPerformancePodcast: https://tailoredcoachingmethod.com/podcast/App: https://tailoredcoachingmethod.com/tailored-trainer/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’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/