Transformation Talks

On today’s episode of Transformation Talks, I tackled an Instagram Q&A on holiday nutrition, and the biggest obstacles we’ll face this time of year—but the answers I gave aren’t only relevant at the time of recording this.

Here’s what you’ll learn in today’s episode that’ll help you navigate a large variety of social settings and special occasions well beyond New Year’s:

• Why this episode’s advice is evergreen (03:21)
• The truth about scale spikes (04:05)
• How to bounce back after overeating (06:12)
• Dealing with leftovers and challenging food environments (07:30)
• How to plan for a successful day of eating (09:05)
• Reducing friction between you and healthy choices (10:53)
• Dealing with specific cravings (13:31)
• How to cycle your calories for better results (15:52)
• NOT waiting to “get back into it” (18:18)
• Navigating alcohol (20:44)

You can participate in the next Q&A here: https://www.instagram.com/coachsamforget/

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 Don Saladino.

For over two decades, Don has coached actors, athletes, musicians, and business executives. In 2005, he opened his NYC Gym, Drive 495. After operating a gym for fifteen years, Don expanded to a global online fitness business. He has developed a reputation for training some of the biggest names in Hollywood for the big screen. Ryan Reynolds, Blake Lively, Jake Gyllenhaal, John Krasinski, Emily Blunt, Liev Schreiber, Sebastian Stan, Anne Hathaway, Zachary Levi, Hugh Jackman, and David Harbour are among his roster of clients.

He has been tapped as a fitness expert in publications such as Muscle & Fitness, Men’s Health, Men’s Fitness, and Met Rx. He has also been featured in People, US Weekly, Origins, In Touch, Cosmo, & Shape; and has made appearances doing live fitness demos on The Today Show, Page Six TV, People NOW, E News, The Better Show, & The Juice. He sits on the advisory board of Men’s Health Magazine.

In March 2018 & October 2021, it was his great honor to shoot the Cover of the iconic Muscle & Fitness Magazine.

Don lives in New York with his wife, Mel, and their two children, Amelia and Donny Jr., and their pups Rigatoni and Sambuca.

Here’s what we got into in the interview:

- How Don began his online businesses (01:21)
- How Don used fitness to become more confident and athletic growing up (03:12)
- The value of simplifying your process over the long haul (07:30)
- Why we should celebrate processed-based wins (10:40)
- How Don learned to be resilient and adaptable (13:40)
- Popular fitness advice that doesn’t set people up for success (27:28)
- Making the most of at-home workouts (30:41)
- Setting up a bulletproof plan (33:45)
- Being more consistent with your nutrition (38:07)
- The truth about celebrity transformations (42:48)
- Training athletes versus celebrities (51:34)
- How to STOP comparing yourself to others (56:10)
- Don’s Fast 5 answers (64:07)

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

Facebook: https://www.facebook.com/saladinodon
Instagram: https://www.instagram.com/donsaladino/
Website: https://donsaladino.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/

On today’s episode of Transformation Talks, we’re joined by Andrew Coates, a trainer, presenter, and writer for T-Nation, Generation Iron, and several other publications.

Here’s what we got into in the interview:

• Andrew’s backstory (02:09)
• How health and fitness goals evolve with age (06:27)
• How exercise can be therapeutic and “spill over” into life (10:18)
• How to audit your information sources (12:39)
• The value of taking action when you don’t feel like it (22:34)
• Challenging the stories you tell yourself and getting comfortable in a gym (24:07)
• How we rationalize action AND inaction (30:27)
• How I challenged my OWN stories and became a “new person” through improv (37:41)
• The impacts of strength training on life as a whole (40:01)
• Andrew’s Fast Five answers (45:07)

Here are the books he recommended:

1. The Advice Trap by Michael Bungay Stanier
2. The Coaching Habit by Michael Bungay Stanier

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

Instagram: https://www.instagram.com/andrewcoatesfitness/
Website: https://andrewcoatesfitness.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/

On today’s episode of Transformation Talks, we’re joined by Jon Vlahogiannakos, an online coach specializing in helping parents lose weight and regain confidence without strict diets or extreme workouts.

Here’s what we got into in the interview:

• Jon’s transition from hockey to the fitness industry (01:10)
• Why food is NOT only fuel and how familial and cultural dynamics impact our relationship with food (06:10)
• How Jon “unlearned” childhood habits and learned to navigate family obstacles (10:55)
• What it really takes to change your body WITHOUT being restrictive (16:14)
• Why maintenance is such an underrated long-term goal (20:58)
• Setting expectations that set you up for success and navigating busyness (23:05)
• Why you should NEVER take your foot off the gas altogether (30:24)
• The “best time” to lose fat (32:22)
• How busy parents and professionals reclaim their health again (33:34)
• The power of leading by example and the myth of “selfishness” (41:19)
• Jon’s Fast Five answers (44:48)

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

Facebook: https://www.facebook.com/strongjonfit
Instagram: https://www.instagram.com/strongjonfitness/
Website: https://strongjonfitness.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/

On today’s episode of Transformation Talks, we’re joined by Louis Guarino, a “God-tier” nutrition coach and personal trainer who’s been in the industry full-time since 2012, working with human beings that want to level up in life—knowing their health and nutrition is what has them stagnant.

Here’s what we got into in the interview:

• How one becomes a “God-tier” coach (01:30)
• The upside of NOT having all the answers (03:50)
• How Louis empowers his clients to learn and grow (05:55)
• The Curse of Knowledge (07:50)
• How to STOP stressing fitness so much (15:18)
• How to enjoy maintaining (21:23)
• Social media’s impact on our expectations (26:01)
• Losing those “last few pounds” (28:08)
• How doing LESS can produce more results (28:50)
• How Louis handles his clients’ nutrition (39:16)
• Why the LAST thing you need is “recipe ideas” (41:48)
• A realistic way to get food variety (47:55)
• The truth about high protein foods (52:47)
• Louis’ Quick 6 answers (54:44)

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

Instagram: https://www.instagram.com/louisguarino/
Website: https://louisguarino.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/

On today’s episode of Transformation Talks, we’re joined by Angela Gargano, a four-time American Ninja Warrior, three-time cover girl, and Pull-Up expert.

Here’s what we got into during the interview:

• Angela's unconventional path into the fitness industry (00:45)
• What Angela’s most excited for in the coming months (09:30)
• How she fell in love with Pull-Up coaching (10:44)
• Everything you need to know about doing your first Pull-Up (16:56)
• Angela’s experience on American Ninja Warrior (24:52)
• Appreciating your body and mind for all of its capabilities—and not just how it looks (30:02)
• How ANY of us can develop grit and mental toughness (31:21)
• Angela’s “Strong Feels Good” program (34:21)
• Why tracking your workouts NEEDS to become non-negotiable (38:29)
• How to find a community of people who make you better (43:00)
• Angela’s Quick 6 answers (51:36)

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

Instagram: https://www.instagram.com/angela_gargano/
Facebook: https://www.facebook.com/AngelaGarganoFitness
YouTube: https://www.youtube.com/c/AngelaGarganoFitness
Website: https://www.angela-gargano.com/
FREE Pull-Up Guide: https://www.angela-gargano.com/free-pullup-challenge

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 Jason Helmes, an online fitness coach and the owner of Anyman Fitness. He helps people all over the world get healthier with simple, realistic strategies for “living the dream.”

We got into quite a bit on today’s episode:

• Jason’s radical transformation story (00:54)
• The NEW Anyman Fitness app (11:12)
• The biggest mistakes Jason made early in his fitness journey (16:12)
• What everybody needs to BEFORE eating “intuitively” (27:14)
• The two most common food tracking myths (32:10)
• The “Big 3 Rules” and how they can change your life (35:31)
• The truth about cardio and weight loss (39:26)
• The “minimum effective dose” of exercise (43:34)
• How to learn to love exercising (50:23)
• The ebbs and flows of an effective plan with every season of life (53:01)
• The overlooked benefit of “rigidly” tracking your food for 1-2+ years (57:44)
• The value of realistic expectations and being patient (62:36)
• Focusing on the PROCESS instead of the result (64:43)
• A good dieter versus a GREAT dieter (68:54)
• What an “intense” workout really is (73:43)
• Why Jason and I often recommendation full immersion over small changes (79:05)
• Jason’s Quick 6 answers (84:40)

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

Instagram: https://www.instagram.com/anymanfitness/
Facebook: https://www.facebook.com/AnymanFitness
Twitter: https://twitter.com/anymanfitness
YouTube: https://www.youtube.com/c/JasonHelmes-anymanfitness
Website: https://anymanfitness.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/

On today’s episode of Transformation Talks, we’re joined by Amanda Hart, a holistic health coach who specializes in fitness, nutrition and mental health. She also specializes in reverse dieting, weight loss, and pre and post-natal fitness. Recently, she also began helping people integrate psychedelic medicine into their lives.

Here’s what we chatted about on today’s episode:

• How Amanda got into the health and fitness space (00:44)
• The evolution of the fitness industry and online coaching (04:36)
• How to approach food tracking in a non-daunting way (06:32)
• The value of eating enough protein and how to actually do it (09:40)
• How bodybuilding impacted Amanda’s personal journey (12:30)
• Overcoming perfectionism and tracking-induced stress (15:01)
• How to eat better WITHOUT the help of an app (19:16)
• The ins and outs of reverse dieting (20:17)
• How to get comfortable eating more (22:58)
• The realities of intuitive eating (28:33)
• How to eat more mindfully (32:21)
• Amanda’s Quick 6 answers (39:13)

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

Instagram: https://www.instagram.com/hartwellness/
Facebook: https://www.facebook.com/AmandaEdell
YouTube: https://www.youtube.com/c/AmandaEdell
Website: https://www.amandahartwellness.com/
Podcast: https://mattmcleod.org/podcast/

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 Matt McLeod, who is an online fitness coach, a Registered Dietitian, and a content creator based out of Lexington, Kentucky. He helps men and women look great naked, be proud of who they are, and enjoy life.

Here’s what we chatted about on today’s episode:

• How Matt got into dietetics and fitness (00:48)
• How bodybuilding impacted Matt’s life and eventually his business (09:16)
• When and how to take your foot off the fat loss gas (15:44)
• A case for rapid fat loss (30:57)
• How to stop dieting without blowing your progress (40:17)
• A “low effort” fat loss plan (46:32)
• The importance of SPEED in sustainable approaches (51:10)
• Matt’s Quick 6 answers (63:20)

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

Instagram: https://www.instagram.com/mattmcleod6/
Facebook: https://www.facebook.com/mattmcleod6
YouTube: https://www.youtube.com/c/MattMcLeod6
Website: https://mattmcleod.org/
Podcast: https://mattmcleod.org/podcast/

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 Susan Niebergall, who is a sixty-one year old online strength coach, the owner of Susan Niebergall Fitness, and the co-coach of the Inner Circle with Jordan Syatt.

She has a passion for helping people change their lives by getting as strong as possible, and finally losing the stubborn fat they never thought they could lose.

She also wants to empower women, and spread the message that it's NEVER too late to move better, feel better, lose fat, and build muscle.

Here’s what we chatted about on today’s episode:

• Why Susan is so passionate about health and fitness (03:14)
• The biggest adjustments she made when hiring a coach for the first time (09:06)
• The definition of a “successful” diet (15:21)
• Exercising less to get MORE results (17:28)
• Effective weight loss workouts (27:41)
• The most underrated strength training benefits (34:52)
• The truth about working out at home (39:42)
• Overcoming gym intimidation (43:38)
• Susan’s first time consciously CHOOSING to gain weight (49:06)
• Gaining muscle as a woman (55:51)
• Why Susan wrote Fit at Any Age: It’s Never Too Late (58:41)
• The problem with intuitive eating (61:40)
• Susan’s Quick 6 answers (63:18)

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

Instagram: https://www.instagram.com/susanniebergallfitness/
Facebook: https://www.facebook.com/susanniebergallfitness
YouTube: https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmw
Website: http://susanniebergallfitness.com/
Podcast: http://susanniebergallfitness.com/podcast/
Inner Circle: https://www.sfinnercircle.com/
Book: https://www.amazon.com/Fit-Any-Age-Never-Late/dp/1736092308

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/