During today’s solo episode, you’re going to learn how to boost your metabolism and lose more fat without exercising more

Here’s the breakdown:

• What “TDEE” means (01:37)
• Your basal metabolic rate* (02:58)
• Weight loss versus fat loss (04:53)
• NEAT and NEPA (11:55)
• The best “fat loss workouts” (17:00)
• The thermic effect (23:48)
• Lean versus non-lean protein sources (25:43)
• Your action steps (27:34)

*Recent research has shown that carrying more muscle doesn't make AS big of a difference (per pound) as originally thought, and discussed in this episode. Although the quest to build more muscle is still very much in line with "boosting" your metabolism.

To recap the breakdown of your TDEE:

1. Your basal metabolic rate (60-75%)
2. Non-exercise activity (10-15+%)
3. Your workouts (5-15%)
4. The thermic effect of food (~10%)

To recap your action steps:

1. Take your sleep hygiene very seriously: https://samforget.com/sleep/
2. Make every effort to manage your stress
3. Prioritize protein in every meal: https://samforget.com/protein-power-up/
4. Focus on getting stronger over time: https://www.youtube.com/c/SamForget/playlists
5. Get 6,000-8,000+ steps per day

If you’re more of a visual person, I wrote an article on this subject here: https://samforget.com/tdee

If you have any follow-up questions on what I went over, you can email here: [email protected]

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Marci Nevin, an online coach who specializes in helping busy women lose weight, feel great, and regain their confidence without restriction or extremes.

Here’s what we got into in today’s talk:

• Marci’s introduction to health and fitness (01:38)
• In-person training versus online coaching (07:13)
• How non-workout factors impact your progress (12:35)
• Getting better results OUT of your comfort zone (22:53)
• A discipline and willpower “fix” (26:44)
• What self-love actually looks like (32:31)
• Non-physical sources of confidence and validation (39:29)
• The magic of living at maintenance (44:41)
• Marci’s Fast 5 answers (51:57)

Here’s where you can connect more deeply with Marci:

Instagram: https://www.instagram.com/marcinevin/
Decades of Strength (Apple): https://podcasts.apple.com/us/podcast/decades-of-strength/id1473456134
Decades of Strength (Spotify): https://open.spotify.com/show/0G6nAWkagdpQTA5p7YZALU
Coaching: https://missmarce.wufoo.com/forms/z14398fs0wlbfyt/

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Emma Storey-Gordon, an online coach, personal trainer, and the co-owner of EIQ Nutrition and AF Mentors.

Here’s what we got into in today’s talk:

• The value of rest and recovery (02:40)
• How the 80/20 principle can produce better results (04:47)
• Learning where to direct your efforts (08:50)
• Resisting the temptation to restrict (14:20)
• Adjusting your plan during your menstrual cycle (21:44)
• Eating more to avoid overeating (25:20)
• How important our perception of dieting is (33:22)
• The ins and outs of intuitive eating (43:21)
• Emma’s Fast 5 answers (52:43)

Here’s where you can connect more deeply with Emma:

Emma’s Instagram: https://www.instagram.com/esgfitness/
EIQ Nutrition (Instagram): https://www.instagram.com/eiq_nutrition/
EIQ Nutrition (Website): https://eiq-nutrition.mykajabi.com/
Applied Fitness Mentoring (Instagram): https://www.instagram.com/afmentors/
Applied Fitness Mentoring (Website): https://www.afmentors.com/

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in the VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, I discussed the origins of Hercules Performance, how I initially got into the industry, and why I’m now distancing myself from my eight-year-old brand.

Here’s a brief breakdown:

• How my parents influenced my career direction (01:07)
• Basketball’s influence on my work (01:57)
• How I got my first clients in 2012 (02:48)
• The launch of Hercules Performance (04:01)
• My transition online (07:05)
• How I help people now (10:58)

If you want to share the show with a friend or family member, you can send them this link: https://samspodcast.com/

You can check out my most recent articles here: https://samforget.com/recent-posts/

You can join my email list (and get my go-to grocery list) here: https://samforget.com/approved/

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can learn more about the VIP Coaching program here: https://samforget.com/coaching/

If you take the time to review the show and you’re based in the United States, please email me (HERE) and I’ll send you one of the last Hercules Performance bottles.

On today’s episode of Transformation Talks, we’re joined by Gisele Ribeiro de Farias, a certified teacher, former Disney performer, and my own Portuguese teacher.

She’s been absolutely wonderful to work with as I’ve dove into the Portuguese language, and we got into a lot of popular topics during today’s conversation:

• Whether thirty minutes per day is enough to learn a language (01:56)
• The truth about fluency (03:52)
• Overcoming the fear of “sounding dumb” (07:12)
• The most effective learning styles (11:24)
• How to make learning a new language feel less daunting (14:30)
• Having trouble with specific languages (18:15)
• Learning a new language as we age (19:57)
• Gisele’s backstory (26:33)
• How being bilingual affected Gisele’s Disney experience (34:08)
• The biggest lesson Gisele learned from Disney (39:19)
• What to look for in a language teacher (44:33)
• Gisele’s Fast 5 answers (49:51)
• Different “types” of each language (57:57)

Here’s where you can connect with and learn from Gisele:

Gisele’s iTalki profile: https://www.italki.com/teacher/7672359
G Academy website: https://www.gacademy.club/
G Academy Instagram: https://www.instagram.com/giseleribeirof/

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Jeremiah Bair, an online nutritionist and trainer who specializes in helping women lose fat and build lean muscle. He’s also the owner of the online coaching company Elevated Coaching Systems, and the host of the Living Lean Podcast.

Here’s what we got into in today’s talk:

• Jeremiah’s personal transformation story (01:02)
• Strategies for boosting your self-esteem (10:50)
• Maximizing a coaching experience (20:30)
• Putting an end to the “all or nothing” approach (32:24)
• Why you NEED to step away from dieting at times (40:29)
• Drinking and dieting (50:50)
• Jeremiah’s Fast 5 answers (59:36)

Here’s where you can connect more deeply with Jeremiah and his company:

Instagram: https://www.instagram.com/jeremiahbair/
Website: https://www.bairfit.com/
YouTube: https://www.youtube.com/channel/UCid4wIyYxISML5Kpz422HMA/featured
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698

———

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today’s episode of Transformation Talks, we’re joined by a familiar face: Adam Martin, otherwise known as “The No Breakfast Guy,” who is an accredited exercise physiologist, Amazon best-selling author, and most importantly, a husband and father.

He’s the first repeat guest for a reason, and we got into a lot on today’s talk:

• How Adam became The No Breakfast Guy (1:22)
• Adam’s decision to step away from social media (03:21)
• How the decision has impacted Adam so far (10:53)
• The trade-offs of social media use (16:45)
• Letting “little bad things” happen (22:15)
• Where you can spend your time OFF social media (24:52)
• Facing your fears and making difficult life decisions (29:07)
• How Adam’s move impacted his relationship with his daughters (40:57)
• Currencies that aren’t cash (43:40)
• Working around aches and pains (52:00)
• Getting back into strength training after some times off (55:05)
• Intermittent fasting over the long haul (58:21)
• Losing fat after going through menopause (62:34)
• Our honest thoughts on boot camps and circuits (68:34)
• What to eat before a morning workout (72:40)
• Adam’s Fast 4 answers (79:32)

Here’s where you can connect more deeply with Adam as he takes some time off of social media:

Email: https://thenobreakfastguy.com/
Podcast: https://podcasts.apple.com/us/podcast/lets-talk-fast/id1450100052

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Jake Mainini, the head coach of Hard Knocks Muay Thai, and the Muay Thai coach for the New England Cartel.

Jake and I studied exercise science in college together, and it was wonderful to catch up and discuss his Muay Thai career, approach to coaching, and passion for helping non-fighters enjoy the life-changing benefits of combat sports.

Here’s what we got into in today’s talk:

• Where Jake coaches now (00:45)
• A simple breakdown of MMA (02:17)
• How Jake prepares his camp for fights (05:53)
• How Jake fell in love with combat sports (15:44)
• The most memorable fights of Jake’s life (23:07)
• What combat sports can offer NON-fighters (31:03)
• The importance of feeling physically competent (40:43)
• Three things to look for in a Muay Thai or combat sport gym (47:32)
• How your coach’s habits impact yours (50:33)
• Jake’s Fast 5 answers (55:12)
• How Jake influenced my tattoo collection (62:52)

Here’s where you can connect with Jake and his gym (if you're local to Boston):

Jake’s Instagram: https://www.instagram.com/thejakeman/
Hard Knock’s Instagram: https://www.instagram.com/hardknocksboston/
Website: https://hardknocksboston.com/
Email: [email protected]

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/

Today’s episode of Transformation Talks was inspired by a handful of my own Facebook memories that I don’t necessarily agree with anymore.

Here are some of the stances and strategies I’ve done a bit of a 180° on:

• “Banking” calories for splurges (02:20)
• Exercising to burn calories (06:10)
• Eating “clean” to lose weight (08:28)
• Low carb diets (10:21)
• Avoiding the scale (14:21)
• Weight loss goals and scale “wins” (17:42)
• Blind compliments (20:08)
• Not preparing for diets (23:18)

Allow me to point out a few other things about today’s episode:

1. A few parts may sound “choppy,” as I had a cough while recording this and had to get creative with the edits (consistency over perfection baby)
2. I made a meathead math error at the 5:52 mark (I mention to say 2,400 instead of “2,200”)
3. I misspoke at the 20:20 mark (I meant to say “I make a conscious effort to NOT…”)

In any case, I’m proud to leave these stances and strategies in the dust, and look forward to learning even more and growing as a coach over the next decade.

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by fitness industry leader Jonathan Goodman.

Since 2011, he's published eleven books, welcomed over twenty million visitors to his website, and sold 250,000+ educational items to health and fitness enthusiasts. Originally from Toronto, Jonathan has enjoyed over 1,300 days exploring the world with his young family.

Here’s what we got into in today’s talk:

• How Jonathan entered the fitness industry (01:03)
• Taking action without permission (04:45)
• The “Ready, Fire, Aim” approach (09:21)
• Finding a good online coach (14:05)
• Jonathan’s nomadic lifestyle (22:10)
• Knowing what to prioritize and when (23:53)
• Minimizing decision fatigue (30:03)
• Keeping special things special (35:52)
• Jonathan’s Fast 5 answers (43:17)

Here’s where you can connect more deeply with Jonathan and the PTDC:

Jonathan’s Instagram: https://www.instagram.com/itscoachgoodman/
The PTDC Website: https://www.theptdc.com/

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in my VIP Coaching program here: https://samforget.com/coaching/