On this episode of Transformation Talks, I answered this client question:

"Out of curiosity, how do I decide what a good weight will be? Would 150 lbs be a good goal or is this something we play by ear as I lean out? I think it'll help me to push if I have a goal weight in mind."

As you may already know, I'm generally not a fan of goal weights—but there's no denying how motivating they can be.

So tune in to hear how I recommend striking a balance between the two: not fixating on a specific number, but also leveraging its potential impact on motivation.

If you have questons on your specific situation and goal weight, please don't hesitate to email me here: [email protected]

For more guidance, support, and accountability, 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 Georgia Donati Clarke, the Founder of The Female Parkour Programme—where she helps women get stronger at Pull-Ups, Muscle-Ups, and parkour.

We talked about all the mental, physical, and social benefits of parkour and moving your body in different ways, how you can personally get started, how she approaches training and nutrition for performance, and more.

Connect with G on Instagram here: https://www.instagram.com/strengthwithg/

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

For more support and accountability, apply for 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 Ben Johnson—AKA, the coach that cooks, and the creator of the FlavorCoach app. Ben helps food lovers lose weight without starvation tactics or sacrificing flavor.

We chatted about how to lose weight without eating stereotypical bodybuilder meals, how to branch out in the kitchen and enjoy your meals more—even if you don't consider yourself much of a cook—how to navigate restaurants while you're dieting, and much, much more.

You can connect with Ben on Instagram here: https://www.instagram.com/thecoachthatcooks/

Check out FlavorCoach here: https://flavorcoach.ai/

Let me know any thoughts or questions you have on the episode here: [email protected]

For more support and accountability, 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 today's episode of Transformation Talks, we'll get into an incredibly underdiscussed dieting topic: what to do if your partner is making your diet harder, intentionally or not.

Here's the sample weekend toolbox you'll hear me mention: https://docs.google.com/document/d/1Kt9QMMBf0ERP5qrQwNvafnROBfgUoe7FPPiCzYPiK2s/edit?usp=sharing

Get personalized help and guidance with dieting challenges like these here: https://samforget.com/coaching/

Any other thoughts or questions, my inbox is always open: [email protected]

On today's episode of Transformation Talks, I share my takes on three hot topics in the fitness industry right now: aggressive dieting, cardio for weight loss, and low volume training.

Here's the free low volume training program you'll hear me mention toward the end: https://hercules-performance.kit.com/9e5865d1c3

Apply for 1:1 coaching here if you want me to personally set up your plan and help you see the fastest, best results possible—then show you how to sustain them:  https://samforget.com/coaching/

Email me any other thoughts or questions you have here: [email protected]

On today's episode of Transformation Talks, you'll learn whether creatine causes weight gain, and if using protein powder every day is cheating, or bad.

You'll also learn the exact amounts of both that I recommend, as well as whether high sodium meals, your period, and travel can prevent weight loss.

Here's the free nutrition guide you'll hear me mention toward the end of the episode: https://freenutritionguide.com

Apply for 1:1 coaching here for a personalized nutrition and supplement plan, daily support, and help staying consistent no matter what challenges you face: https://samforget.com/coaching/

That way you can learn to break out of the all-or-nothing cycle once and for all.

On this episode of Transformation Talks, I share my honest thoughts on group exercise classes: what they're good for, where they fall short, and my recommendation for most clients.

Here's the free workout program you'll hear me mention: https://hercules-performance.kit.com/9e5865d1c3

Email me any questions you have here: [email protected]

For access to several more training programs, more personalized feedback, and daily support and accountability, apply for coaching here: https://samforget.com/coaching/

On this episode of Transformation Talks, we're joined by Michael Soares, who is the founder of New Human: a fitness company that has helped over 40,000 people around the world become healthier both physically and mentally.

He firmly believes that by taking care of one’s body and mind, people can lead happier and better lives—and that everyone can find their inner athlete through fitness!

We talked about how to break out of workout ruts, the secrets to staying consistent and aging well, overcoming gymtimidation, and more.

Connect with Michael here: https://www.instagram.com/coachmichael/

Learn more about New Human: https://www.joinnewhuman.com/

Let me know any thoughts or questions you have on the episode here: [email protected]

For more support and accountability, apply for 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 Ryan Kassim, a strength and nutrition coach, the creator of the Live Life Sooner Method, and the host of These Little Moments podcast.

Through his brand, Body By Ryan, he’s helped thousands of people end yo-yo dieting, quiet food noise, and build sustainable habits that last for life.

We chatted about how to form a new identity by challenging the stories you tell yourself, quieting food noise with a multifaceted approach, navigating bad body image days, the power of therapy, and more.

Ryan's site: https://bodybyryan.com/

His Instagram: https://www.instagram.com/bodybyryanfitness/

His podcast: https://podcasts.apple.com/us/podcast/these-little-moments-podcast/id1483398422

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Let me know any thoughts or questions you have on the episode here: [email protected]

For more support and accountability, apply for 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, you'll learn how to STOP stressing and obsessing over calories.

When approached correctly, calorie counting can actually make you feel MORE free and relaxed around food.

Yes, I said free. You'll see how.

Don't hesitate to ask me questions on anything I mention here: [email protected]

For more help with this—including personalized, flexible nutritional targets, support when you do feel stressed with the process, and expert guidance on feeling more free around food—apply for coaching here: https://samforget.com/coaching/

Since 2012, I've helped hundreds of people stop stressing and obsessing over calories, and make progress without agonizing over being "perfect"—and I'd love to help you do the same.