Transformation Talks

This is last solo episode of Season 2 of Transformation Talks!

Here's what I got into:

• What I have in mind for Season 3 (00:50)
• Free nutrition and training resources that I give away (06:06)
• What most people—even frequent gymgoers—are missing from their workouts that costs them results (08:51)
• A seven-question training intensity audit most people do not pass (14:45)
• Why you're NOT just paying for weight loss when you invest in coaching—and how that misconception makes your coaching experience less enjoyable and effective (20:35)
• The most important time to be working with a coach (24:20)
• Some of the many non-weight loss benefits of investing in coaching (25:54)

The resources and links you'll hear me mention:

The One-Stop Nutrition Guide: https://freenutritionguide.com/

The BDB Workout Program: https://bdbworkouts.com/

A full breakdown of my 1:1 coaching program: https://samforget.com/s2e10/

Apply here: https://forms.gle/z3iJkoxrA8N54RFS7

———

I seriously appreciate you tuning into this season.

To go back to previous episodes, get Season 3 updates, or listen to my appearances on other shows, go here: https://samspodcast.com/

Yes, this episode title is real.

On this episode of Transformation Talks, you'll learn why I chose this topic, the caveats I'm including, and exactly how I'd set up a 30-day protocol for maximum progress.

Including:

• Very important caveats before we go over the plan (1:04)
• The right deficit size (7:15)
• How I'd set up your macros (10:10)
• Which foods to prioritize (15:30)
• Why I wouldn't include basically any snacks—even "healthy ones" (18:02)
• The verdict on alcohol (20:42)
• How many steps to get per day for a "faster" metabolism and mental benefits (22:35)
• A detailed three-day lifting plan for maximum changes (26:45)
• Why I wouldn't recommend group exercise classes (29:25)
• How much cardio I'd do each week—and what type (31:00)
• Why your sleep hygiene is such an underrated progress-booster (34:15)
• A full recap of the plan (39:08)
• My Ladder Method for ditching your all-or-nothing mindset (42:39)
• The most important time to have structure and accountability for long-term results (45:40)
• The two biggest fat loss difference-makers in this plan (47:54)

Have me personally guide you through a protocol like this as a 1:1 client: https://samforget.com/coaching/

See which foods and meals I'd build the plan around here (my free One-Stop Nutrition Guide): https://freenutritionguide.com/

Here's the kind of workout program you should be doing (also 100% free): https://bdbworkouts.com/

My inbox is open for any other questions you have: [email protected]

On this episode of Transformation Talks, I tackled a question I get multiple times per week:

"Can short lifting sessions make a difference?"

The answer is—spoiler alert—absolutely yes, IF you follow the checklist I'll go over in this episode:

1. Do the right kind of warm-up (6:42)
2. Choose the right, highest-yield exercises (8:45)
3. Properly utilize supersets (11:21)
4. Do the right amount of sets (13:44)
5. Train close enough to failure (14:54)
6. Track and beat your sets as often as possible (17:10)
7. Make sure your lifestyle supports your goals, too (19:30)

You can expect specific examples and recommendations throughout the episode.

Plus a nudge to audit your calendar, and whether your time allocation aligns with your on-paper goals and expectations.

———

My two-day BDB Program checks all the above boxes. Request your free copy here: https://bdbworkouts.com/

Or have me personally design your program (with short lifting sessions) as a 1:1 client. Submit an application here and we'll set up a quick chat to go over your goals: https://samforget.com/coaching/

On this episode of Transformation Talks, we’re mixing things up:

To celebrate reaching 100 episodes, I’m covering 20 popular trends, diets, and supplements, and telling you whether they’re overrated, underrated, or properly rated.

Here’s the breakdown if you want to skip around:

1. Healthified desserts (4:03)
2. Superfoods (5:19)
3. Jazzercise or similar cardio dance-type workouts (6:41)
4. Kettlebells (8:22)
5. 1RM testing (9:12)
6. Coffee (10:05)
7. High protein products (10:52)
8. Cold plunges (12:02)
9. Keeping the same exercises in your program (13:16)
10. Lymphatic drainage (16:05)
11. Weight vests (16:49)
12. Machines and cables for muscle-building (17:45)
13. Nordic Hamstring Curl (19:35)
14. Paleo (20:49)
15. Keto (22:13)
16. Balance training (24:43)
17. Stretching (26:20)
18. Fasting (26:45)
19. Meal timing (28:56)
20. Electrolytes (31:24)

Questions on any of my takes? Or any other trends that I didn’t cover?

Email me here and let me know: [email protected]

For more guidance and accountability with a fat loss plan, apply for 1:1 coaching here: https://samforget.com/coaching/

Or get started for FREE with my One-Stop Nutrition Guide: https://freenutritionguide.com/

On this episode of Transformation Talks, we’re joined by Chad Hargrove, strength, fitness, and nutrition coach who helps ambitious women get lean, strong, and disciplined without starving or burning out.

Here's a full breakdown of the episode:

• Chad’s history of yo-yo dieting and how he broke out of the cycle (0:30)
• How you might need to lose more weight than you think to achieve the look you’re after (6:13)
• Why you probably need to embrace some weight gain and a dedicated muscle-gaining phase (10:21)
• Getting over the mental hurdle of purposeful weight gain (13:28)
• Training to look fitter and more toned (21:02)
• How to use the scale to measure your progress without getting discouraged and demotivated (31:20)
• Maintaining your dieting results long-term when weight loss is no longer the goal (37:51)
• Chad’s Fast 4 answers (43:37)

Connect with Chad here: https://www.instagram.com/chadhargrove1/

I'd love any thoughts or questions you have on the episode here: [email protected]

For more support and accountability with your fat loss goals, apply for 1:1 coaching here: https://samforget.com/coaching/

Or get started for FREE with my One-Stop Nutrition Guide: https://freenutritionguide.com

On this episode of Transformation Talks, we’re joined by by Steve Munro, an online health and transformation coach who has helped over 500 clients get life-changing results.

We chatted about how formal education and in-person training has made us better online coaches, how to stop feeling guilty for eating certain foods, realistic meal planning strategies for busy people, and how food tracking is freeing IF you approach it correctly.

Connect with Steve here: https://www.instagram.com/stevemunrofitness/

Don't hesitate to ask me any questions about what we talked about here: [email protected]

For more support and accountability with your fat loss goals, apply for 1:1 coaching here: https://samforget.com/coaching/

Or get started for FREE with my One-Stop Nutrition Guide: https://freenutritionguide.com

On this episode of Transformation Talks, we’re joined by Sarah Nolan, a former litigation lawyer of 22 years turned fitness, fat loss, and nutrition coach, and host of The Wellness Brief podcast.

We had a really fun chat about the challenges Sarah faced throughout her law career—long hours, late nights, low energy and limited bandwidth—and how she helps her clients navigate those very same things.

All without adding even more to your to-do list, overwhelming you, or burning you out.

Connect with Sarah here: https://www.instagram.com/sarahnolanfitness_/

Or listen to The Wellness Brief: https://podcasts.apple.com/us/podcast/the-wellness-brief/id1848120207

Any thoughts or questions on the episode? My inbox is always open! Email me here: [email protected]

For more support and accountability with your fat loss goals, apply for 1:1 coaching here: https://samforget.com/coaching/

Or get started for FREE with my One-Stop Nutrition Guide: https://freenutritionguide.com

On this week's episode of Transformation Talks, you'll learn exactly how to plan for a restaurant meal while dieting.

That way a single night out doesn't set you back multiple days—something that's surprisingly easy to do, even if you're "mindful," "order healthy," or "make good choices."

I'd love any thoughts or questions you have on the episode here: [email protected]

Work with me 1:1 for more help navigating your social life without slowing progress: https://samforget.com/coaching/

Or get started for free with my One-Stop Nutrition Guide: https://freenutritionguide.com/

This week's episode of Transformation Talks is an unplanned extension of last week's travel theme, since I unexpectedly had to move from Argentina to Colombia, and realized I should share 11 little things that I pack that make it MUCH easier to stay in routine.

Whether I'm doing an international move, one-week trip, weekend getaway, or even a day trip.

In case you missed last week's episode—The Ultimate Travel Nutrition Guide: Work Trips, Vacations, & More—you can listen here:

Apple: https://podcasts.apple.com/us/podcast/the-ultimate-travel-nutrition-guide-work-trips/id1575364056?i=1000778934554

Spotify: https://open.spotify.com/episode/5jLdTNPAU8NlPOVKlwG6KY

I strongly recommend doing so if you struggle not to slip into an all-or-nothing cycle while you're on the road.

This week's episode will help with that even more!

Any questions on anything I mentioned, or your specific situation, email me here: [email protected]

For a personalized plan catered to your specific travel and social calendar, and daily support and accountability to follow through, apply for 1:1 coaching here: https://samforget.com/coaching/

Or get started for free with my One-Stop Nutrition Guide: https://freenutritionguide.com/

On this overdue episode of Transformation Talks, we're discussing all things travel nutrition.

You'll learn how to approach things when (1) you want to stay dialed in—like on a work trip—and also (2) how to be reasonably flexible without going overboard—like on vacation.

There's also a Q&A on common travel challenges like airport food, international flights, jet lag, more meals out, catering to other people, and more.

It's pretty jam-packed!

Email me here for any of the food lists you'll hear me mention: [email protected]

Grab the hotel gym-friendly workouts here: https://bdbworkouts.com/

What to do if it's your partner making things harder on you:  https://samforget.com/s2e32/ 

Get 1:1 coaching and more help with these challenges: https://samforget.com/coaching/