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://www.buzzsprout.com/1805960/episodes/19267591

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

On this episode of Transformation Talks, we're joined by our first-ever four-time guest, my very good friend Adam Martin.

Adam is an accredited exercise physiologist, Amazon best-selling author, and most importantly: a husband and father.

When he last came on the show, seven months ago, he had just started a GLP-1.

I thought it'd be great to have him back on and talk about how things have been going since.

We talked about his progress to date, the criticism he's received and how he handles it, cheaper GLP-1 alternatives online and on social media, GLP-1 non-responders, and another push to strength train—properly.

Ask me any questions you have on what we went over here: [email protected]

Connect with Adam here: https://www.instagram.com/balance_by_adam/

Get personalized coaching and support here: https://samforget.com/coaching/

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Listen to our first chat on GLP-1s:

Apple: https://podcasts.apple.com/us/podcast/everything-you-need-to-know-about-glp-1s-with-adam-martin/id1575364056?i=1000745893227

Spotify: https://open.spotify.com/episode/3d9pN60kj2kjyOlNXzFRDL

Buzzsprout (any other platform): https://www.buzzsprout.com/1805960/episodes/18506871-everything-you-need-to-know-about-glp-1-s-with-adam-martin

On this episode of Transformation Talks, we’re joined by my good friend Rocky DeAndrade.

Rocky is a Massachusetts-based basketball trainer and entrepreneur who has spent the last eight years developing athletes from the youth level all the way up to the pros.

He is the co-founder of X Factor Hoops, one of New England's largest basketball training programs, and Swish Hoop, the basketball tech startup creating smart training tools for players around the world. He is also the founder of Better Everyday, a movement built around one idea: who you become every day is everything.

All the core of all his ventures is helping people perform at their highest level.

If a basketball conversation doesn't sound relevant to your health and fitness goals, this episode may surprise you:

We talked about universal strategies for making progress more efficiently, raising your personal standards, improving your confidence, and many other topics that'll help you no matter what your goal is.

Connect with Rocky here: https://www.instagram.com/rocksteadyrd3/

Better Everyday: https://www.instagram.com/bettereverydayu/

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

For help losing fat and actually keeping it off, 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, you'll learn how I helped a friend break out of a lifting rut, and the advice I gave her for sticking to it long-term.

Here's the free two-day program you'll hear me mention: https://bdbworkouts.com/

Here's the previous podcast episode on group exercise classes (also available on any podcast platform): https://www.buzzsprout.com/1805960/episodes/19140533

Email me here if you might be interested in personalized programming: [email protected]

On this episode of Transformation Talks, you'll learn how to deal with food FOMO while dieting, and the temptation to negotiate your plan.

Whether it's because you feel like you deserve it, you're tired, stressed—you name it.

The key is using a multifaced approach that addresses both physiological and psychological factors.

Here's the link to the nutrition guide you'll hear me mention: https://freenutritionguide.com

Email me any questions you have on your specific situation here: [email protected]

For daily support and accountability, apply for 1:1 coaching here: https://samforget.com/coaching/

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