Transformation Talks

On today’s episode of Transformation Talks, we’re joined by Dr. Karin Nordin, who’s a PhD, behavior and mindset researcher, a curriculum strategist for coaches, and a helper of people who are perpetually stuck.

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

• The truth about discipline (01:46)
• Whether discipline is genetic (05:24)
• Creating a “new identity” (07:50)
• Why failure isn’t inherently bad (14:05)
• What giving yourself grace looks like (19:02)
• Overcoming procrastination (21:55)
• Approach-based versus avoidance-based goals (26:13)
• “Do not do” lists (30:13)
• Why you might need to let go of your plan or goal (34:25)
• Karin’s Fast 5 answers (45:33)
• Process versus outcome-based goals (48:15)

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

Instagram: https://www.instagram.com/karinnordinphd/
Website: https://bodybrainalliance.com/
Meaningful Mornings Course: https://bodybrainalliance.com/buymornings-3400

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 Noah Minuskin, who’s an artist, entrepreneur, TedX speaker, and the owner of Hous Studios in Los Angeles, California. He’s responsible for over half the tattoos on my body, and he’s incredibly thoughtful and articulate.

At the end of the episode, I included a personal Q&A on my own collection, advice for anybody considering getting a tattoo, and more.

Here’s what to expect during my conversation with Noah:

• Why Noah believes everyone is an artist (03:03)
• Finding creative and productive outlets (06:38)
• How the stories we tell ourselves impact our lives (16:33)
• How Noah made his first tattoo machine (17:36)
• Remaining resilient when you face hurdles (20:50)
• The value of mentorship (27:18)
• Developing your network (32:44)
• Why goal-setting can be overrated (35:22)
• Why failure is NOT inherently bad (38:40)
• The biggest misconceptions about tattooing (46:20)
• How to find the right tattoo artist for you (54:50)
• Noah’s Fast 5 answers (60:47)

You may notice 1-2 “jumps” in the audio, as there were some connectivity issues as we recorded.

Here’s what I personally addressed during the second half of this episode:

• Why I call myself a tattoo "collector" (66:25)
• How I began collecting tattoos at 18 years old (67:53)
• How many tattoos I have and whether I’m getting more (70:34)
• Which tattoos hurt the most? (71:59)
• How much does a good tattoo cost? (74:00)
• Should tattoos have meaning? (75:38)
• How do you find a good tattoo artist? (78:38)
• My best advice for getting your first tattoo (79:50)

Here’s where you can connect more deeply with Noah and potentially collect work from him:

Instagram: https://www.instagram.com/noahminuskin/
Hous Studios: https://www.noahminuskin.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, we’re joined by Dr. Jen Fraboni, a physical therapist, member of the Women’s Health advisory board, the creator of The Mobility Method, founder of the JenHealth platform, and the host of The Optimal Body podcast.

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

• The value of independence and autonomy (02:41)
• Understanding our own bodies (05:41)
• How much mobility is actually necessary (11:00)
• Why complete rest isn’t often the answer (14:55)
• The “secret” to keeping up with your mobility exercises (21:58)
• Whether it’s possible to be “too mobile” (28:42)
• The differences between flexibility and mobility (32:43)
• The biggest influences on Jen’s career (38:43)
• Why it’s so important to move if you can (43:40)
• Jen’s number one piece of advice if you’re feeling discouraged (46:31)
• Jen’s Fast 5 answers (48:44)

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

Jen’s Instagram: https://www.instagram.com/docjenfit/
Jen’s website: https://www.docjenfit.com/
Jen’s YouTube channel: https://www.youtube.com/c/docjenfit
The Mobility Method (Instagram): https://www.instagram.com/themobilitymethod/
The Optimal Body (Podcast): https://www.instagram.com/theoptimalbody/
JenHealth: https://jen.health/

You can listen to Dr. Domenic Fraboni -- Jen’s wonderful husband -- on Transformation Talks here: https://samforget.com/e025/

You can claim your transformation bundle 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 Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs.

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

• The importance of eliminating timelines (01:41)
• How to change your “default settings” (09:07)
• Falling in love with our processes (26:08)
• The truth about being “on track” (37:10)
• The true value of a coach or program (56:57)
• Ruby’s Fast 5 answers (67:09)

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

Instagram: https://www.instagram.com/transformxruby/
Facebook: https://www.facebook.com/Rubyreneecherie
100% Real With Ruby (Apple): https://podcasts.apple.com/au/podcast/100-real-with-ruby/id1571464398
100% Real With Ruby (Apple): https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9

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

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

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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/