On today’s episode of Transformation Talks, we’re joined by Susan Niebergall, who is a sixty-one year old online strength coach, the owner of Susan Niebergall Fitness, and the co-coach of the Inner Circle with Jordan Syatt.She has a passion for helping people change their lives by getting as strong as possible, and finally losing the stubborn fat they never thought they could lose.She also wants to empower women, and spread the message that it's NEVER too late to move better, feel better, lose fat, and build muscle.Here’s what we chatted about on today’s episode:Why Susan is so passionate about health and fitness (03:14)The biggest adjustments she made when hiring a coach for the first time (09:06)The definition of a “successful” diet (15:21)Exercising less to get MORE results (17:28)Effective weight loss workouts (27:41)The most underrated strength training benefits (34:52)The truth about working out at home (39:42)Overcoming gym intimidation (43:38)Susan’s first time consciously CHOOSING to gain weight (49:06)Gaining muscle as a woman (55:51)Why Susan wrote Fit at Any Age: It’s Never Too Late (58:41)The problem with intuitive eating (61:40)Susan’s Quick 6 answers (63:18)Here’s where you can connect more deeply with Susan:Instagram: https://www.instagram.com/susanniebergallfitness/Facebook: https://www.facebook.com/susanniebergallfitnessYouTube: https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmwWebsite: http://susanniebergallfitness.com/Podcast: http://susanniebergallfitness.com/podcast/Inner Circle: https://www.sfinnercircle.com/Book: https://www.amazon.com/Fit-Any-Age-Never-Late/dp/1736092308Claim 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 Jared Hamilton, an online fitness coach who specializes in the “inner work”: changing your mindset, emotions, beliefs, and total ways of thinking.We both consider inner work a prerequisite for permanent change, otherwise you'll end up building a "nice home on a shitty foundation"—which sets you up for a lifetime of yo-yo dieting and non-lasting results.Here’s everything else we chatted about:How Jared got into online coaching (00:46)When and how “inner work” became Jared’s focal point (05:15)The WORST way to begin a diet (11:18)What Jared asks of every client to set them up for long-term success (13:35)How to get more comfortable being patient with the process (20:26)Making “inner work” tactical and specific (22:52)How to stop being so hard on yourself (32:00)Everything you need to know about journaling and meditation (39:34)How to begin prioritizing inner work ASAP (54:20)Jared’s Quick 6 answers (57:07)Here’s where you can connect more deeply with Jared:Instagram: https://www.instagram.com/realjaredhamilton/YouTube: https://www.youtube.com/c/JaredHamiltonWebsite: https://hamiltontrained.com/Hamilton Trained Podcast: https://podcasts.apple.com/gb/podcast/the-hamilton-trained-podcast/id1349300090Claim 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 Amber Tacy, H.B.I.C. of Dancers Who Lift, a global health and wellness platform for professional performers.Amber has been a great friend for years, and it's been amazing to see her touch so many lives with her coaching business.Here's what we spoke about in this episode:How Amber became a professional dancer and the H.B.I.C. of Dancers Who Lift (1:27)How Amber learned the “right way” to approach health and fitness (7:39)The unique wellness obstacles associated with professional dancing (12:14)Amber’s “wake-up call” and journey to a better relationship with food (15:49)How habit stacking can change your life without exorbitant efforts (21:31)What “toning up” REALLY means and how to do it (26:55)The ins and outs of Amber’s “Ten to Tone” challenge (32:19)NON-workout focuses that influence your transformation goals (39:14)Amber’s Quick 6 answers (43:43)Here's where you can connect with her more deeply:Amber's Instagram: https://www.instagram.com/ambertacy/Amber's Facebook: https://www.facebook.com/ambertacyDancers Who Lift Instagram: https://www.instagram.com/dancerswholift/Dancers Who Lift Facebook: https://www.facebook.com/dancerswholiftDancers Who Lift website: https://dancerswholift.com/Dancers Who Lift photographer: https://www.instagram.com/j.eaglephotography/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, I get into something I'm really passionate about: accountability.I would argue that it's one of the most misunderstood topics in the health and fitness space, and a dead giveaway that it's NOT well understood is any version of the phrase "holding myself accountable"—as that's not logistically possible.By definition, an effective accountability source needs to be external, and that's exactly what I went over on today's episode.Here's the full breakdown:Why you can’t hold YOURSELF accountable (00:44)How our responsiveness to accountability varies and evolves (02:59)How quantitative accountability works (05:13)How social accountability works (07:28)How deadline-based accountability works (09:47)How financial accountability works (13:06)How public accountability works (16:47)How personal accountability works (18:43)A recap of the six best sources and how to maximize them (21:49)How a coach can offer 4-6 of these sources and get you better results (24:11)The ONE takeaway everybody should have from this episode (26:00)You can review all of these topics in article form here: https://herculesperformance.com/accountability/A rating or review for this episode would be greatly appreciated!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 Mike Doehla, founder of Stronger U, food detective, and helper of people trying to get out of the dieting rat race.Currently, Stronger U has a team of 80+ coaches, Dietitians, and nutrition experts that have helped 50,000+ people across the world eat better and get healthier. They’ve grown at a very rapid pace because of their world class customer service, emphasis on sustainability, and no-BS approach to nutritional education.Here's a breakdown of Mike and I's conversation:Stronger U’s backstory (00:44)How Mike got into nutrition coaching and developed his skills (05:53)How Mike helped his first few clients (07:45)Why tracking your nutrition is so important (10:22)How to STOP feeling bad for being imperfect (13:48)Psychologically dieting versus physiologically dieting (19:32)The “Hawthorne effect” and why it’s relevant to weight loss (25:43)How to stop stressing the scale so much (28:45)The ins and outs of maintenance phases (36:03)Why avoiding snacks is in your best interest (44:08)Mike’s Quick 6 answers (48:05)Here’s where you can connect more deeply with Mike and Stronger U:Stronger U’s podcast: https://podcasts.apple.com/us/podcast/stronger-u-radio-with-mike-doehla/id1268264582Stronger U’s site: https://strongeru.com/Stronger U’s Instagram: https://www.instagram.com/strongeru/Mike’s Instagram: https://www.instagram.com/mikedoehla/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, I'm joined by Kurt Ellis, a New York-based performance coach and wellness professional who specializes in getting people stronger and improving their overall performance.But he's also a wiz in the kitchen—which is particularly impressive, given his busy schedule as a trainer, father, and husband. In this interview, he breaks down how you can get good in the kitchen, too—and actually have a little bit of fun doing it.Here's the full breakdown of our conversation:How Kurt and I connected while interviewing for jobs (01:50)How Kurt went from Jamaica to the football field to banking to fitness (2:36)How Kurt “stumbled” into performance specialization (10:31)The biggest training mistakes people make (14:44)How to train around pain (23:07)How to make performance-friendly nutrition realistic (31:06)Everything you NEED to know about meal prep (39:03)How to have fun making delicious meals (53:36)Kurt’s Quick 6 answers (57:50)How Kurt’s son got on Dwayne “The Rock” Johnson’s radar (63:57)Here's where you can connect deeper:Website: https://www.trainbynd.com/Instagram: https://www.instagram.com/kurtgellis/"The Rock" Photo: https://www.instagram.com/p/BpfYMF1F3LV/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, I'm joined by Brian Pannuzzo, a Wall Street trader-turned-men's health coach, and more importantly, a father and husband.During our conversation, he shared how he radically transformed his life by questioning his belief systems, which is something we can all relate to (especially if we don't feel being healthy is "in the cards" for us).The way he leads by example for his kids is also something we can all learn from, parents or not—as there are always people in our life (ex. family and friends and spouses) whose health habits we'd like to see improve.Here's what else we discussed:How Brian went from Wall Street to the wellness space (2:48)What made Brian question whether all his success was worth it (9:55)How Brian began rewriting his story (14:57)The hardest part of changing your identity (16:54)How patient you really need to be to see success (28:03)How to STOP feeling bad for putting yourself first (31:02)How parents can create a healthy home environment (38:39)What non-monetary compound interest is and how to use it (53:10)How you can radically change your life in a relatively short period of time (63:44)The easiest way to change your life TODAY (65:35)Brian’s Quick 6 answers (73:31)Here's where you can learn more:The Success Lift (Brian's podcast): https://podcasts.apple.com/us/podcast/the-success-lift-podcast/id1524886990Instagram: https://www.instagram.com/brianpannuzzo/Facebook: https://www.facebook.com/brian.pannuzzoClaim 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 Allie Strattner, a yoga and meditation expert with well over 1,000 hours of class experience.We dive into topics like:Allie’s introduction to yoga and meditation and their "crossover" (00:58)Overcoming the mental hurdles associated with yoga and meditation (04:10)How to NOT let your thoughts dictate your mood and day-to-day (07:07)Reframing meditative challenges as opportunities (10:46)How Allie’s career as a yoga and meditation professional took off (14:22)The permanent implications of the pandemic on an inclusive yoga experience (22:11)How much yoga and meditation you really need to do to (30:59)The EXACT benefits you can expect from a “low intensity” practice (36:45)How meditation affects our brain and rewires our emotional skill sets (43:20)The two BEST types of yoga for most people to start with (49:05) Allie’s Quick 6 answers (53:53)You can connect with her here:Instagram: https://www.instagram.com/alliestratt/The New Human app: https://www.joinnewhuman.com/referral/allieHere’s the meditation app she mentioned:Insight Timer: https://insighttimer.comA rating and review for the show would be greatly appreciated if you enjoyed this episode as much as I did!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, I tackle the eight most common questions from my recent Instagram Q&A on summer obstacles:How to navigate cookouts and buffets with the One Plate Rule (3:03)How to deal with a lack of routine (4:46)Keeping alcohol to a minimum (6:11)Overcoming peer pressure from friends and family (8:26)Letting one summer splurge turn into several (12:13)A lack of motivation when the weather get warmer (15:19)A lack of healthy options during spontaneous trips (16:48)Feelings of guilt when throwing away or not finishing food (20:08)You can participate in the next one 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 Cara Adams, First Lieutenant and Registered Dietitian in the United States Army.Cara has been a dear friend for 20+ years, and today’s conversation includes:How Cara became interested in nutrition and learned about dietetics (00:59)What she learned during her clinical experiences (06:41)Why she went the military route (08:04)Her average week in the military (09:30)Strategies for developing the “best” nutrition plan (13:06)The “easiest” tweaks you can make you to your nutrition to feel better right away (19:35)How to eat better on the weekend (21:44)How to find good nutrition information and plans (24:43)How to NOT fall victim to scams and external influences (32:03)How to NOT get overly “intense” about nutrition and let it stress you out (32:15)How you can figure out the “best” diet for you (45:36)Cara’s Quick 6 answers (48:50) Here’s where you can connect with her:Instagram: https://www.instagram.com/fit_foodie_dietitian/Here’s her article for the site:Why Celebrity & Influencer Diets Aren’t Worth Your Attention (& What to Focus on Instead): https://herculesperformance.com/celebrity-diets/———The views expressed in this episode are not those of the United States Army, and do not necessarily reflect military stances or philosophies.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/