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://hercules-performance.kit.com/9e5865d1c3

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

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/