Transformation Talks

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://bdbworkouts.com/ 

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, the founder of New Human.

New Human is 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 1:1 coaching here: https://samforget.com/coaching/

Or get started for free with my One-Stop Nutrition Guide: https://www.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 (Apple link—but available on any platform): https://podcasts.apple.com/us/podcast/these-little-moments-podcast/id1483398422

My appearance on Ryan's show (also the Apple link—but available anywhere): https://podcasts.apple.com/us/podcast/breaking-the-all-or-nothing-cycle-sam-forget-on/id1483398422?i=1000783094925

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Let me know 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, 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.

On this episode of Transformation Talks, we're joined by Carmie Hawkins, a health and fitness coach who isn't just talking about this stuff.

She's living it in real life, in real seasons, just like the women she coaches. She specializes in helping busy moms simplify the fat loss process and finally make it sustainable.

She's NOT about extremes, quick fixes, or starting over every Monday. Instead, she teaches women how to master the basics: building strength, understanding nutrition, and creating habits that actually fit into their lives.

We discussed the importance of nutritional phases, training for muscle gain, building out a home gym, sticking to your plan when you don't feel like it, and more.

You can connect with Carmie here: https://www.instagram.com/carmhawk_getsfit/

Carmie and Dal Sekhon's (our S2 E23 guest) Break the Cycle podcast: https://podcasts.apple.com/us/podcast/breaking-the-cycle-redefining-weight-loss-health-mom-life/id1833516078

Don't hesitate to ask me questions on anything we covered 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

In today's impromptu episode of Transformation Talks, you'll learn what successful "maintenance" actually looks like, how I'm losing fat before summer, and how you can join me in my Fitter in 50 program.

(Note: I mispoke about the program investment. At the time of recording this, the options are $60 per week—not $70—or $350 up front.)

Email me ASAP if you're in (or have questions): [email protected]

Here's the full program details page: https://samforget.com/fitter

If you're listening to this after the summer, or the program has launched... no worries! The first portion of the episode is relevant to fat loss and maintenance goals any time of year, and you can join the waitlist for my next group program at the same link: https://samforget.com/fitter

Or apply for 1:1 coaching here if you don't want to wait to make progress: https://samforget.com/coaching/

On this episode of Transformation Talks, we're joined by Dal Sekhon, a nutrition and weight loss coach who entered the fitness industry after personally losing 120 pounds, naturally. Now, she helps yo-yo dieters achieve permanent weight loss working within the parameters of their lives.

We chatted about how she lost the 120 pounds and now keeps it off, cultural and family considerations with food, what you need to know about 1,200 calorie diets, and more.

Connect with Dal on Instagram: https://www.instagram.com/nutritioncoachingbydal/

Or via her and Carmie Hawkins' podcast: https://podcasts.apple.com/us/podcast/ep-35-fat-loss-and-unlearning-with-sam-forget-the/id1833516078?i=1000757883981

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 Herman Lynn, a fitness and nutrition coach who shares no-BS fitness advice that actually works, because of his focus on simple, sustainable changes over quick fixes.

We had a great chat about proper strength training, the four levels to nutrition—The Fad Dieter (1/4), The Learner (2/4), The Macro Master (3/3), and The Truly Free One (4/4)—navigating mindless eating, and more!

You can connect with Herman on Instagram here: https://www.instagram.com/hermanlynnfitness/

Here's his podcast (Fit For Life) with Brooks Coleman: https://open.spotify.com/show/7pvjswQEQMfhMAcABnPLMA

You can ask me any questions you have on what we covered here: [email protected]

To get more support, apply for coaching here: https://samforget.com/coaching/

Or get started with my one-stop nutrition guide: https://freenutritionguide.com

In today's episode of Transformation Talks, you’ll learn the four-step process my client Sarah used to lose almost 19 pounds of pure body fat.

Note: I misspoke when discussing Step #1, capping your rate of weight loss.

One percent of your bodyweight is "1%" or "0.001"—not "0.001%," like I said on the episode. The same goes for half a percent.

The rest of the numerical examples for pace of progress still stand.

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Learn more about coaching here if you want to make progress like Sarah: https://samforget.com/coaching

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

The free training template: https://bdbworkouts.com

On this episode of Transformation Talks, we're joined by Micheala Stommes, an online fitness and nutrition coach and the founder of MBody Movement.

Micheala helps women build strength, confidence, and sustainable habits through evidence-based training and nutrition, avoiding extremes or quick fixes. Her work focuses on long-term results, empowering women to understand their bodies, fuel properly, and create a lifestyle they can maintain for life.

She recently became a mom to a one-year-old, an experience that has deepened her commitment to helping women navigate fitness through every season of life, including pregnancy, postpartum, and beyond. Micheala believes that strength isn’t just about how you look, but how you show up in your life. And she’s passionate about redefining what it means to be “fit”—shifting the focus from short-term aesthetics to strength, longevity, and living fully in every season.

Connect with Micheala on Instagram: https://www.instagram.com/michealastommes/

The MBody Movement website: https://mbodymovement.co/

I'd love your feedback on this episode, or any questions you have here: [email protected]

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

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