In this episode, I had the honour of making a guest appearance on the 100% Real With Ruby Podcast!

Here’s a sneak peek of what we talked about:

Links and resources:

Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1

Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/

Visit Ruby’s website: https://transformxruby.wordpress.com

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

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

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

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

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

3DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he’s been able to stay consistent with training for over 36 years.

If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades.

Links and resources:

Visit the 3DMJ website: http://3dmusclejourney.com/

Connect with Jeff on Instagram @3dmj_godfather: https://www.instagram.com/3dmj_godfather/

Check out the 3DMJ Team YouTube channel: https://www.youtube.com/@Team3DMJ

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

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

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

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

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

In this episode, I do a deep dive into the definition of a fat loss plateau, the two main reasons why a plateau can take place, and how to troubleshoot them.

Links and resources:

Blog article: “Troubleshooting Fat Loss Plateaus (Without Lowering Calories)” – https://www.fittotransformtraining.com/blog/fat-loss-plateaus

Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q

Ep. 17: “Tracking calories 101” – https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o/a-a8afc9k

Blog article: “How to Have a Successful Diet Break” – https://www.fittotransformtraining.com/blog/diet-break

Ep. 12: “How to plan a successful fat loss phase” – https://anchor.fm/fit-to-transform/episodes/How-to-plan-a-successful-fat-loss-phase---Ep--12-e1ohok6/a-a8afc9k

Ep. 30: “How to use the scale as a tool for fat loss and muscle gain” – https://anchor.fm/fit-to-transform/episodes/How-to-use-the-scale-as-a-tool-for-fat-loss-and-muscle-gain---Ep--30-e1u8vrs

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

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

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

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

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

Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida.

In this interview, we cover everything you need to know to maintain as much muscle as possible during a fat loss diet.

In addition, Dr. Campbell shares his interpretation of the current scientific literature in regards to diet breaks, refeeds, cardio for fat loss, and more.

If you’re looking to improve your physique, don’t miss out on all the practical takeaways in this episode.

Links and resources:

Follow Dr. Campbell on Instagram @billcampbellphd https://www.instagram.com/billcampbellphd/

Visit his website and check out the “Body by Science” research review: https://www.billcampbellphd.com

Sign up for the Physique Coaching Academy: https://cleanhealth.edu.au/product/online-courses/physique-coaching-academy/

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

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

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

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

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

In this solo episode, I discuss how to use the scale as a tool in your fat loss and muscle-building phases.

I want this knowledge to empower you to not only achieve your fitness goals, but also improve the difficult relationship that many of us share with this device.

I hope that my perspective and suggestions help you take back the power you deserve to have over the scale, so that it will no longer dictate your worth or whether you have a good or bad day.

Links and resources:

Blog article: “How to Track Your Weight for Muscle Gain or Fat Loss (Part 1)” – https://www.fittotransformtraining.com/blog/how-to-track-your-weight

Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q

Blog article: “How to Design Your Own Diet” – https://www.fittotransformtraining.com/blog/design-your-own-diet

Free made-for-you weight chart – https://docs.google.com/spreadsheets/d/19_-KahnCnR_tqtFkXdRFPYtxr0lAOqRTSeYe7jUDzAQ/edit?usp=sharing

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

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

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

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

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

With a PhD in Human Nutrition, Foods, and Exercise, Dr. Gabrielle Fundaro is the current coach and owner of Vitamin PhD Nutrition, a writer for Examine.com, and a board member of both Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA).

In this interview on gut health, Dr. Fundaro thoroughly explains what we know and don’t know about it, how to practise good gut health hygiene, and how to tell apart reputable information from harmful “quackery”.

Thanks to Dr. Fundaro’s extensive knowledge and experience, this episode is a valuable primer on everything you need to know about gut health.

Links and resources:

Visit Dr. Fundaro’s website: https://www.vitaminphdnutrition.com

Connect with her on Instagram @vitaminphd: https://www.instagram.com/vitaminphd/

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

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

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

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

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

As an online coach who’s also been coached by another online coach, I offer my perspective on practical considerations to make in order to hire the right online coach for you.

I cover the most important components of the research process, including the coach’s qualifications and insurance; their specialisation; their clients’ experience; and more.

So, if you’re looking for your first online coach, this episode is for you.

Links and resources:

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

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

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

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

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

In this solo episode, I answer the million-dollar question: “How do you stay motivated?”

Starting with the scientific definition of motivation, I cover the different types of motivation (spoiler alert: it’s more complicated than intrinsic and extrinsic).

I then share some practical tips to increase and harness motivation in pursuit of your goals.

Links and resources:

Blog article: “A Comprehensive Guide to Successful Goal Setting” – https://www.fittotransformtraining.com/blog/goal-setting

“Intrinsic and Extrinsic Motivations: Classic Definitions and New Direction” by Ryan and Deci (2000): https://www.sciencedirect.com/science/article/pii/S0361476X99910202

“Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being” by Ryan and Deci (2000): https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf

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

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

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

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

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

Welcome to the first solo episode of 2023!

In this short, sharp and hopefully effective episode, I aim to help you reframe your conception of “failure” and move forward if you feel that you “messed up” over the winter holidays.

Links and resources:

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

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

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

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

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

In this episode, I got the opportunity to interview Dr. Emilia Thompson on the intersection between fat loss and health.

Emilia is a Registered Nutritionist and online nutrition consultant providing an evidence-based, compassionate approach to nutrition.

With a background in sport and exercise nutrition and physiology, Emilia also runs an online education course (EIQ Nutrition) as well as fitness events (Level Up Events), and is a leading public speaker in health and fitness.

We covered a range of topics, including:

Links and resources:

Connect with Emilia on IG @emiliathompsonphd: https://www.instagram.com/emiliathompsonphd/

Work with her and her team at ETPHD Coaching: https://www.emilia.fitness/new-page-2

Find out more about EIQ Nutrition on IG @eiq_nutrition: https://www.instagram.com/eiq_nutrition/

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

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

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

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

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