Fit to Transform Podcast with Coach Nikias

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Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset. With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life. If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.

Nikias Tomasiello


    • May 23, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 43m AVG DURATION
    • 158 EPISODES


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    Latest episodes from Fit to Transform Podcast with Coach Nikias

    Should you cut or bulk first? - Ep. 150

    Play Episode Listen Later May 23, 2025 28:25


    The million-dollar fitness question.This episode will give you the tools to make the most appropriate choice for you, whether you're new to cutting and bulking, coming back to it after some time off, or a veteran of the physique development process.Links and resources:Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How much volume do you need per session to build muscle? - With Jake Remmert - Ep. 149

    Play Episode Listen Later May 16, 2025 69:07


    How much volume do you need in a single session in order to maximize hypertrophy?That's the question Jake Remmert and his research team explored in a recently published series of meta-regressions.In this paper, Jake and I dissect this paper and its practical applications.Jake has Master's degree in Exercise Physiology and the CSCS certification. He's also currently a PhD candidate at Florida Atlantic University.Links and resources:Follow Jake on IG @jake.remmert_coach: https://www.instagram.com/jake.remmert_coach/ Visit his website: https://www.jakeremmert.com/ Pre-print: “Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” - https://sportrxiv.org/index.php/server/preprint/view/537/1148 Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    The Fuck Yes Framework for mindful eating - Mini Mindset Musings Ep. 7

    Play Episode Listen Later May 13, 2025 8:16


    If you do really well with your diet until you're eating out or until someone brings doughnuts into the office, this episode is for you.My Fuck Yes Framework will help you look at tempting foods in a new way and learn how to be more mindful around them without cutting them out altogether.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Six reasons why you keep self-sabotaging fat loss - Ep. 148

    Play Episode Listen Later May 9, 2025 26:29


    Why do you keep self-sabotaging fat loss?In this episode, I'm sharing six of the most common reasons I've heard in more than half a decade of coaching over 100 people from all walks of life, and the solutions I've found to work for many of them.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    For when you feel powerless - Mini Mindset Musings Ep. 6

    Play Episode Listen Later May 6, 2025 3:34


    This is how I try to empower myself when feeling powerless. I hope it helps you, too.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How do you measure muscle growth? - With Dr. Scott Stevenson - Ep. 147

    Play Episode Listen Later May 2, 2025 75:15


    Dr. Scott Stevenson, PhD, LAc is an applied exercise physiologist, licensed acupuncturist, and competitive bodybuilder with over two decades of experience personal training and coaching online, and over thirty years' experience in the gym as a whole.We covered:What methods do researchers use to measure muscle growth in the lab?What methods can you use to assess whether your own training is effective for growth or not?… And more!Links and resources:Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/ Purchase Scott's book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946 Or on Amazon: https://drscottstevenson.com/byobbcoach.html Purchase Scott's eBook, “Fortitude Training”, about his training system with dietary and supplementation recommendations: https://drscottstevenson.com/fortitude-training-products.html Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

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    How to stop blowing your fat loss diet at the weekend - Ep. 146

    Play Episode Listen Later Apr 25, 2025 26:13


    If you keep working hard Monday to Friday, but then the weekend comes, and all your fat loss efforts go up in flames…You need to listen to this podcast.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How your “fat loss mindset” is sabotaging your physique goals - With Ruby Cherie - Ep. 145

    Play Episode Listen Later Apr 18, 2025 59:07


    Fellow coach Ruby Cherie is a female transformation specialist who helps her clients build a strong and sculpted physique.Today she joins the podcast to talk about the “fat loss mindset”, a state of mental deprivation and obsession with scale weight… which you can fall victim to even if you're not actually losing body fat!Tune in to find out how this mindset can hold you back from achieving the physique you envision, and what you can do in order to overcome it.Links and resources:Check out Ruby's podcast, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/Visit Ruby's website: https://transformxruby.wordpress.comSign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How to transition out of a deficit without fat regain - Ep. 144

    Play Episode Listen Later Apr 11, 2025 33:06


    If you're coming to the end of your fat loss diet and you don't quite know how to transition out of it without regaining fat, this is the solo episode for you.I'm going to cover:How to estimate maintenance caloriesWhat to expect in terms of bodyweight changesWhat food choices to make to minimise fat regainI'm also going to touch on the process of transitioning out of a deficit for a single one-week deficit break.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How to combine nutrition, lifting, and endurance training, and common cardio mistakes during fat loss - With Laura Savino - Ep. 143

    Play Episode Listen Later Apr 4, 2025 64:30


    Fellow coach Laura Savino comes back on the podcast to talk about how to pair nutrition, lifting, and endurance training when you're preparing for an endurance event, and common mistakes when it comes to planning cardio during a fat loss phase.Links and resources:Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/ Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How to increase your maintenance calories - Ep. 142

    Play Episode Listen Later Mar 28, 2025 33:53


    This solo episode covers four evidence-based ways in which you can eat more calories and maintain your weight, and two widespread myths about it.Does reverse dieting increase your maintenance calories?What about bulking and building more muscle?Tune in to learn all about it.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How much protein should you eat in a deficit? - With Dr. Eric Helms - Ep. 141

    Play Episode Listen Later Mar 21, 2025 72:39


    In this episode, Dr. Eric Helms and I discuss:How much protein should you eat if you lift weights and you're in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.Links and resources:Read the original research paper: “Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx Check out Eric's IG account @helms3dmj for more posts on this paper: https://www.instagram.com/helms3dmj/ Check out the MASS Research Review: ⁠https://massresearchreview.com⁠Visit the 3DMJ website: https://3dmusclejourney.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A comprehensive guide to bulking - Pt. 2 - Ep. 140

    Play Episode Listen Later Mar 14, 2025 44:11


    This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A comprehensive guide to bulking - Pt. 1 - Ep. 139

    Play Episode Listen Later Mar 7, 2025 43:36


    In this two-part solo episode, I'm going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:Mindset and expectationsWhat to prioritise and whenHow to set up trainingCalories, macros, nutrient timing, and food qualityHow to interpret scale weight, pictures, and measurementsHow to track progressWhen to stop bulkingLinks and resources:Sign up for one on one coaching with me: ⁠⁠https://www.fittotransformtraining.com/coaching.html⁠⁠Follow me on Instagram @nikias_fittotransform: ⁠⁠http://instagram.com/nikias_fittotransform/⁠⁠Visit my website: ⁠⁠https://www.fittotransformtraining.com⁠⁠Sign up for my free newsletter: ⁠⁠https://mailchi.mp/157389602fb0/mailinglist⁠⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠⁠

    The evidence-based approach to managing your appetite - With Calvin Scheller - Ep. 138

    Play Episode Listen Later Feb 28, 2025 58:07


    Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon's Research Review.In this episode, we discuss all known aspects of the science of appetite regulation, such as: How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level … And more!Links and resources:Follow Calvin on Instagram at @calvin_scheller: https://www.instagram.com/calvin_scheller/ Get an insight into his life through his personal account @calvin.scheller: https://www.instagram.com/calvin.scheller/ Follow him on TikTok @physiologywithcalvin: https://www.tiktok.com/@physiologywithcalvin Visit his website: https://www.calvinscoaching.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    I messed up! When and how to track meals out ingredient by ingredient, and is this the appropriate tool for you? - Ep. 137

    Play Episode Listen Later Feb 21, 2025 21:10


    This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:Which is better for you: tracking meals out loosely, more precisely, or not at all?When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?Practical tips when tracking ingredient by ingredientLinks and resources:Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1” -https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-practical-guide-to-fat-loss-when-travelling---With-Brandon-Da-Cruz---Pt--1---Ep--122-e2qg3fl Sign up for one on one coaching with me:⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram@nikias_fittotransform:⁠http://instagram.com/nikias_fittotransform/⁠Visit my website:⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter:⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success:⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 2 - Ep. 136

    Play Episode Listen Later Feb 14, 2025 35:40


    IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids. We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender. Links and resources: Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/  Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC Check out her Patreon: https://www.patreon.com/CoryFit  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 1 - Ep. 135

    Play Episode Listen Later Feb 7, 2025 48:54


    IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids. We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender. Links and resources: Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/  Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC Check out her Patreon: https://www.patreon.com/CoryFit  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Harnessing the power of consistency in fitness to navigate life changes, neurodiversity, and injury - With Client Moon Scott - Ep. 134

    Play Episode Listen Later Jan 31, 2025 50:59


    Client Moon Scott joins the show to talk about how in-person training and nutrition coaching with me helped them learn the power of consistency to navigate not only the gym and their way of eating to accomplish their physique goals, but also life changes, their neurodiversity, and injury. Join us to hear how fitness helped Moon become more resilient and embody the way they feel inside. Links and resources: Connect with Moon on IG @_movewithmoon_: https://www.instagram.com/_movewithmoon_/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Anorexia, binge-eating, and compulsive exercise - With Marcus Kain - Ep. 133

    Play Episode Listen Later Jan 24, 2025 42:15


    Marcus Kain is an eating disorder-informed nutrition coach. In this interview, he opens up about his personal, decades-long experience with eating disorders, compulsive exercise behaviours, and body image issues. He also shares what helped him change his mindset around fitness and forge his path towards recovery. Links and resources: Connect with Marcus on Instagram @strongnotstarving: https://www.instagram.com/strongnotstarving/  Check out his podcast: https://www.strongnotstarving.com/podcast  Subscribe to his YouTube channel: https://www.youtube.com/@strongnotstarving  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How to track calories when eating out - Ep. 132

    Play Episode Listen Later Jan 17, 2025 15:05


    This episode is a practical guide to tracking restaurant and fast food meals, or meals cooked by a friend or a family member, with a number of options to suit different circumstances and types of entrée. Links and resources: Ep. 17 - Tracking calories 101 - https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Semaglutide and other weight loss drugs - With Dr. Christle Guevarra - Ep. 131

    Play Episode Listen Later Jan 10, 2025 65:25


    Dr. Christle Guevarra is a family medicine doctor, the Director of RP University (RPU), the Production Operations Manager at RP Strength, a traveling team physician for US Figure Skating, and runs a telemedicine private practice. She has a wealth of personal and clinical experience of modern weight loss drugs, such as semaglutide. In this interview, we discuss: Evidence-based benefits and side effects of these drugs The best candidates for their use Lifestyle strategies and supplements to get the most out of these medications Christle's personal struggle with long-term weight loss maintenance and how these drugs have changed her life … And more! Links and resources: Connect with Dr. Christle on Instagram @dr.christle: https://www.instagram.com/dr.christle/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    The science of effective goal setting - REPLAY - Ep. 130

    Play Episode Listen Later Jan 3, 2025 22:10


    In this episode, I'm doing a deep dive into the science of goal setting and into the goal-setting method I use with my clients. Links and resources: “How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A phasic plan for successful physique transformations - Ep. 129

    Play Episode Listen Later Dec 27, 2024 40:54


    In this solo episode, I spill the beans on the four phases of physique transformation I employ with all my clients when I design their physique and lifestyle transformation plan. Not only do I delve into these phases in plenty of detail. I also cover an imaginary year-long physique transformation plan for two imaginary clients with very different goals in order to give you a practical example of what your own plan may look like. If you want to plan your own 2025 physique and lifestyle journey, don't miss out on this episode! Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A two-pronged approach not to over-eat at social meals - Mini Mindset Musings Ep. 5

    Play Episode Listen Later Dec 24, 2024 13:35


    The episode you need this festive season if you struggle with over-eating at social meals. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Muscle-building phases for women - With Laura Savino - Ep. 128

    Play Episode Listen Later Dec 20, 2024 63:53


    Coach Laura Savino is the founder of online coaching company Elevated Pursuit Nutrition (EPN). In this episode, we delve into the science and practical application of setting up and executing a muscle-building phase in a surplus, including: How to overcome the fear of committing to a calorie surplus How to set calories and macros to maximise muscle gain and minimise fat gain Nutrition periodization Common nutrition and training mistakes in a muscle-building phase … And more! Links and resources: Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/  Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    4 nutrition hacks you haven't heard before - Ep. 127

    Play Episode Listen Later Dec 13, 2024 35:12


    This solo episode covers four ways to think about nutrition that make a big impact, but aren't often discussed: The law of diminishing returns applies to taste, but not calories. Eating slowly is more empowering than you give it credit for. The “default diet” is underrated to achieve structured flexibility. Maintenance is an underrated form of progress. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Holiday weight gain research and top tips to navigate festive meals successfully - Ep. 126

    Play Episode Listen Later Dec 6, 2024 45:08


    In this episode, I cover some research to help you put holiday weight changes into perspective, and my top strategies to navigate the festive season successfully. Links and resources: Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala et al. (2017) - https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    The latest research on volume and hypertrophy - With Dr. Eric Helms - Ep. 125

    Play Episode Listen Later Nov 29, 2024 71:30


    Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy. We talked about: What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more! Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” by Pelland and colleagues - ⁠https://sportrxiv.org/index.php/server/preprint/view/460/967⁠  Check out the MASS Research Review: https://massresearchreview.com Visit the 3DMJ website: https://3dmusclejourney.com/  Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/  Fit to Transform Podcast Ep. 8: “Evidence-based programming for hypertrophy - With Dr. Eric Helms” - ⁠https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka⁠  Check out the Data Driven Strength Podcast: ⁠⁠https://creators.spotify.com/pod/show/datadrivenstrength⁠⁠  Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Visit my website: https://www.fittotransformtraining.com Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup

    How I planned and executed on my own travel fitness goals - Ep. 124

    Play Episode Listen Later Nov 22, 2024 59:33


    Two weeks ago, I flew to New York to spend the week with one of my younger brothers. In this episode, I use this trip as an example to illustrate how you can apply the travel tips from ep. 122 and 123 in a real-life scenario. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 2 - Ep. 123

    Play Episode Listen Later Nov 15, 2024 71:22


    Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling. Whether you're away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon's first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf Email Brandon at bdacruzfitness@gmail.com  Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/  Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1 - Ep. 122

    Play Episode Listen Later Nov 8, 2024 57:15


    Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling. Whether you're away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon's first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf Email Brandon at bdacruzfitness@gmail.com  Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/  Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Nutrition Q&A: Goal weight, falling off every diet, calorie-cycling when bulking, and more - Ep. 121

    Play Episode Listen Later Nov 1, 2024 28:14


    In this Q&A episode about nutrition, I'm covering the following questions: What should your weight goal be? Why can't you stick to any diet, no matter how many you try? Can you have higher- and lower-calorie days in a bulking phase? Why are other people losing weight faster than you? Links and resources: Ep. 116: “How fat loss impacts muscle growth - With Dr. Eric Trexler”: https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-fat-loss-impacts-muscle-growth---With-Dr--Eric-Trexler---Ep--116-e2o4sl2  Ep. 53: “Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Training Q&A: Best rest intervals for hypertrophy, deloads, isolation vs compound lifts, and more

    Play Episode Listen Later Oct 25, 2024 26:34


    In this Q&A episode about training, I'm covering the following questions: How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again? Deloads: what, when, and why do them? Should I do isolation lifts for glutes or are compounds enough? If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher? Links and resources: Ep. 75: “The best rep range for hypertrophy - With PhD student Daniel Plotkin” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/The-best-rep-range-for-hypertrophy---With-PhD-student-Daniel-Plotkin---Ep--75-e2d4v71 Research paper: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy” by Singer et al., 2024 - https://www.researchgate.net/publication/379791270_Give_it_a_Rest_A_systematic_review_with_Bayesian_meta-analysis_on_the_effect_of_inter-set_rest_interval_duration_on_muscle_hypertrophy  Research paper: “Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations” by Coleman et al., 2024 - https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/#sec24  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Muscle metabolism, inflammation, insulin, skinny fat, and body fat percentages - With Dr. Allan Bacon - Ep. 119

    Play Episode Listen Later Oct 18, 2024 70:07


    With a Doctorate in Dental Surgery from the University of Maryland, Dr. Allan Bacon is a certified personal trainer, a certified physique and bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009. In this comprehensive interview, we discuss a number of topics pertaining to health and physique, including but not limited to: The health benefits of muscle Inflammation and insulin The best approach if you're “skinny fat” What you need to know about body fat percentages Links and resources: Connect with Allan on Instagram @drallanbacon: https://www.instagram.com/drallanbacon/  Visit his company's website: mauiathletics.com  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Why you work hard but aren't getting results - Guest appearance - Ep. 118

    Play Episode Listen Later Oct 11, 2024 70:07


    In this episode, I had the honour of making another guest appearance on the 100% Real With Ruby Podcast! Here's a sneak peek into our conversation: Why you're training hard, but not seeing the results you want The most effective training and nutrition approaches for muscle growth How your body image is holding you back from getting the results you want … And a lot more! Links and resources: Check out Ruby's show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1 Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/ Visit Ruby's website: https://transformxruby.wordpress.com Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Am I against bulking? - Ep. 117

    Play Episode Listen Later Oct 4, 2024 34:53


    In this solo episode, I'm going to cover the types of “bulking” or muscle-building phases in a surplus that I support or advise against. Links and resources: Ep. 84: “Gaining muscle at maintenance vs a surplus - With Jeff Hoehn” - ⁠https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Gaining-muscle-at-maintenance-vs-a-surplus---With-Jeff-Hoehn---Ep--84-e2fff2h⁠  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How fat loss impacts muscle growth - With Dr. Eric Trexler - Ep. 116

    Play Episode Listen Later Sep 29, 2024 62:21


    In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including: How low can your calories go without risking muscle loss? Does getting leaner enhance muscle growth in a subsequent bulking phase? Do maintenance phases between a deficit and a surplus have any benefits? How do you decide when to end a fat loss diet? … And more! Links and resources: Eric's article: “Building Muscle in a Caloric Deficit: Context is Key” – https://www.strongerbyscience.com/muscle-caloric-deficit/  Listen to his previous interview on this show: Ep. 106 - Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-metabolism-all-about-metabolic-adaptation-and-metabolic-damage---With-Dr--Eric-Trexler---Ep--106-e2lmk3g  Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/  Check out MASS: massresearchreview.com  Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams  Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034  Tune into the Iron Culture Podcast: https://ironculture.libsyn.com/  Follow MASS on IG: https://www.instagram.com/massresearchreview/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    How to diet without losing muscle - Ep. 115

    Play Episode Listen Later Sep 20, 2024 37:23


    How likely is muscle loss in a deficit? Who's more at risk? How can you minimise the risk and maximise the chances of muscle growth? This solo episode covers the answers to all these questions. Links and resources: Ep. 95: “What to do if your training performance is stalling or getting worse” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/What-to-do-if-your-training-performance-is-stalling-or-getting-worse---Ep--95-e2is15d  Ep. 92: “Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-sleep-tips-for-muscle-growth-and-fat-loss---With-Greg-Potter-PhD---Ep--92-e2i2up3   Research paper: “Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program” by Campbell and colleagues – https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p580.xml  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    The psychology of fat loss success - With Dr. Joe Klemczewski - Ep. 114

    Play Episode Listen Later Sep 13, 2024 53:12


    Joe Klemczewski, PhD has earned degrees in physical therapy, health, nutrition, literary journalism, health education, and social psychology. In this episode, we delve into the psychology of individuals who successfully lose fat and maintain their results: Which personality traits do successful dieters have? How do you cultivate these traits if they don't come naturally to you? What are the real causes of obesity (hint: it's more than “laziness”)? What can we learn from bodybuilders, who take fat loss to an extreme, and what do they do that a non-competitor shouldn't? … And more! Links and resources: Connect with Joe on Instagram @joeklemczewski: https://www.instagram.com/joeklemczewski/  Visit his company's website: https://www.thedietdoc.com/  Check out his podcast on YouTube: https://www.youtube.com/@thedietdocweightloss  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Nutrition planning for special events - Top surgery prep 101 - Pt. 2 - Ep. 113

    Play Episode Listen Later Sep 6, 2024 34:38


    In the second and final segment of this mini-series, I'll use my experience planning my fat loss and muscle gain phases between January and August 2024 as a practical example of how to devise a nutrition plan to prepare for a special event, like a major surgery (such as mine), a wedding, an important holiday, or another event that's meaningful to you. Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g  Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv  Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Programming specialization cycles for hypertrophy - Top surgery prep 101 - Pt. 1 - Ep. 112

    Play Episode Listen Later Aug 30, 2024 19:53


    In the first segment of this two-part mini series, I'm going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others. Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g  Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv  Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Back pain, golfer's and tennis elbow, effective warm-ups, mobility vs flexibility - With Mike Challis - Ep. 111

    Play Episode Listen Later Aug 23, 2024 76:02


    Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including: Causes and management of back pain, golfer's elbow, and tennis elbow The difference between mobility and flexibility Safety concerns around “butt wink” and letting your heels lift when squatting … And more! Links and resources: Ep. 64: “Navigating pain, injury, and training safety - With Mike Challis” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Navigating-pain--injury--and-training-safety---With-Mike-Challis---Ep--64-e297r3u  Follow Mike on Instagram @mikerevivestronger: https://www.instagram.com/mikerevivestronger/ Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    My story: From anorexia to bodybuilding - Guest appearance - Pt. 2 - Ep. 110

    Play Episode Listen Later Aug 16, 2024 49:59


    George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding. While I've shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I've ever given anyone. Please be aware that this episode features detailed discussions of disordered eating and over-exercising behaviours, very low scale weight, and very low caloric intakes. Listen at your own discretion. Links and resources: Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/  Check out the MyoMinds website: www.myominds.com  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Effective summer holiday mindset to keep on track - Mini Mindset Musings Ep. 4

    Play Episode Listen Later Aug 13, 2024 13:10


    If you're dreading your next summer holiday for fear of losing progress or you're back and feeling a bit shit about yourself, this MMM (Mini Mindset Musings) episode is for you. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    My story: From anorexia to bodybuilding - Guest appearance - Pt. 1 - Ep. 109

    Play Episode Listen Later Aug 9, 2024 61:13


    George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding. While I've shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I've ever given anyone. Please be aware that this episode features detailed discussions of disordered eating and over-exercising behaviours, very low scale weight, and very low caloric intakes. Listen at your own discretion. Links and resources: Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/  Check out the MyoMinds website: www.myominds.com  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Achieving your goals without tracking food - With Coach Shannon Beer - Ep. 108

    Play Episode Listen Later Aug 2, 2024 58:00


    Coach Shannon Beer is back on the podcast for a thorough discussion about: Who is tracking calories and macros a good tool for? How can you transition away from a tracking-based approach if you've been doing it for a long time? What does an untracked approach look like in practice? … And more! Links and resources: Listen to Shannon's previous podcast appearance in episode 78: “How to pursue physique goals with a healthier mindset” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-pursue-physique-goals-with-a-healthier-mindset---With-Shannon-Beer---Ep--78-e2d6f65  Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/  Visit her website: coachshannonbeer.com Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Overcoming gymtimidation - Ep. 107

    Play Episode Listen Later Jul 26, 2024 24:16


    In this solo episode, I give you nine tips to overcome gym anxiety that have worked wonders for all my clients who experienced the same feeling of “gymtimidation”. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - With Dr. Eric Trexler - Ep. 106

    Play Episode Listen Later Jul 19, 2024 77:43


    Dr. Eric Trexler returns to the podcast to talk about metabolic adaptation. We delve deep into the following questions: What is metabolic adaptation and how does it differ from metabolic damage? How do we prevent or mitigate metabolic adaptation? How do you estimate how many calories to eat for maintenance after fat loss? … And more! Links and resources: Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/  Check out MASS: massresearchreview.com  Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams  Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034  Follow MASS on IG @massresearchreview: https://www.instagram.com/massresearchreview/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    Ep. 105 - How to lose stubborn fat

    Play Episode Listen Later Jul 12, 2024 15:30


    In this episode, I delve into the main factors determining where we store body fat and two strategies to help get more definition in “stubborn” areas. Links and resources: Blog article: “How to Lose Stubborn Fat” – https://www.fittotransformtraining.com/blog/stubborn-fat “Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis” by Merlotti and colleagues (2017) – https://www.nature.com/articles/ijo201731  Pod ep. 53: “Why you stop sticking to your diet (and what to do about it)” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t  “Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity” by Speakman and colleagues (2011) – https://pubmed.ncbi.nlm.nih.gov/22065844/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    What's low energy availability and how do estrogen and progesterone impact training and body composition? - With Dr. Lauren Colenso-Semple - Ep. 104

    Play Episode Listen Later Jul 5, 2024 57:27


    Dr. Lauren Colenso-Semple has a PhD in integrative physiology, combining components of exercise training, sex-based differences, female physiology, and aspects of endocrinology. In this episode, we discuss: Energy availability, including short- and long-term risks of low energy availability The effects of estrogen and progesterone on training, muscle growth, and fat loss Why there aren't many studies on female participants and how Lauren is working to change that Links and resources: Follow Lauren on IG at @laurencs1: https://www.instagram.com/laurencs1/  Check out the MASS Research Review: https://www.strongerbyscience.com/mass/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

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