In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want.

Links and resources:

Sign up for the No Quit Kit email series on fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-hard-do-you-need-to-train-for-effective-muscle-growth----Ep--9-e1nhq6b 

Blog article: “How do you know you’re training hard enough?” – https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy 

Podcast ep. 28: “How to choose the right online coach” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-choose-the-right-online-coach---Ep--28-e1tlm9q 

Podcast ep. 5: “Fat loss without the scale and gender-affirming gains – With Client Corey” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-without-the-scale-and-gender-affirming-gains---With-Client-Corey---Ep--5-e1mbdi0 

Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time.

Links and resources:

Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/

Visit his website: schoolofgainz.com 

Read his free blog article, “Body Recomposition: Can you Build Muscle & Lose Fat at the Same Time?”: https://www.schoolofgainz.com/resources/body-recomposition-build-muscle-lose-fat 

Purchase his eBook, “The Ultimate Guide to Body Recomposition”: https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition

Use the discount code FTT for 20% off any product on Chris’s website.

Sign up for “Master Your Mind, Better Your Body” webinar with Chris at this link to get an 80% discount off the original price: https://www.kjocoaching.com/offers/zpBXFvKN/checkout?coupon_code=80OFF 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

These are six fundamentals to implement if you want to be more successful with nutrition this year.

Links and resources:

Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i 

Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake” by Hall et al., 2019 – https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Sign up for the No Quit Kit email series on fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results.

These are some of the questions we covered:

Links and resources:

Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/ 

Listen to the Consilience Podcast: https://www.coachshannonbeer.com/podcast 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.

In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist

If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut.

In this episode, I cover what you can do about it.

Links and resources:

MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju 

Ep. 27: “An evidence-based approach to staying motivated” - https://anchor.fm/fit-to-transform/episodes/An-evidence-based-approach-to-staying-motivated---Ep--27-e1t8r32 

Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html

Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist

Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.

In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or festive meal.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

If you’ve ever wondered:

Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more.

Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University.

Links and resources:

Daniel’s IG @danielplotkin: https://www.instagram.com/danielplotkin/ 

Daniel’s YouTube channel @Daniel-Plotkin: https://www.youtube.com/@Daniel-Plotkin 

Daniel’s Twitter (X) @DanielPlotkin_: https://twitter.com/danielplotkin_ 

Daniel’s Tiktok @daniel_plotkin: https://www.tiktok.com/@daniel_plotkin 

Read Daniel’s research paper: “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/ 

Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html

Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist

If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth.

In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions.

Links and resources:

Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/C1MS5wBJhFb

Podcast ep. 43: ”Load selection and exercise progression” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Load-selection-and-exercise-progression---Ep--43-e23clf9 

Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html

Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist

Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html

Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach.

During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following:

Links and resources:

You can contact David via email: [email protected] 

Connect with David on IG @synapseperformance: https://www.instagram.com/synapseperformance/ 

Follow David on Twitter (X) @David_synapse: https://twitter.com/David_synapse 

Ep. 60: “Sex differences in body composition and training response” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Sex-differences-in-body-composition-and-training-response---Ep--60-e28lfq2 

Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html

Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist

Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup