Transformation Talks

On today's episode of Transformation Talks, we're joined by Jordan Syatt, a trainer, online coach, founder of the Inner Circle, and most recently, author of the book Eat It!: The Most Sustainable Diet and Workout Ever Made.Here's what we got into during our chat:How Jordan deals with “hate” and negativity (02:02)The story behind Jordan and Mike Vacanti's new book (07:58)Why so many people struggle with their nutrition (10:08)How to spot BAD health and fitness advice (16:28)The overlooked trade-offs of getting really lean (23:20)Why maintenance phases are a no-brainer (26:20)How fear impacts long-term success (30:16)Building belief in yourself (37:19)How Westside Barbell changed Jordan's life (40:07)Why tracking your workouts is so important (44:15)Jordan's book-writing process (47:55)Jordan's Fast 5 answers (53:51)Here's where you can pick up a copy of Eat It! https://www.harperwave.com/book/9780063015005/Eat-It!-Jordan-Syatt-and-Michael-Vacanti/Here's where you can connect with Jordan on Instagram: https://www.instagram.com/syattfitness/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 Robbie Farlow, the owner of Side Quest Fitness, a writer, and an online coach who helps moms and dads lose weight AND maintain their success over the long haul.But this conversation isn't only for parents. Here's a quick breakdown of what we got into:Why Robbie doesn't promote rapid weight loss (01:52)When stepping away from the scale makes sense (05:43)The truth about goal weights (08:11)How not having a coach might be holding you back (12:57)Handling the busiest seasons of life (18:40)When dieting is more helpful than it is harmful (28:24)Focusing on what's within your control (30:06)Why numerical feedback is so valuable (37:02)Being receptive to accountability and feedback (41:34)Troubleshooting mismatches between effort and execution (45:30)Robbie's Fast 5 answers (01:02:03)Here's where you can connect more deeply with Robbie:Instagram: https://www.instagram.com/sidequestfitness/Website: https://sidequestfitness.com/Continue getting my best FREE content here: https://samsnewsletter.com/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 Eric Bach, an online coach, fat loss expert, writer, business coach, and consultant.Here's what we got into during our chat:Eric's backstory (00:30)What NOT to do in the gym (03:55)Effective sprint workouts (05:51)The biggest mistakes busy people make (09:57)How “holding back” produces better results (12:00)The most underrated progress amplifiers (14:32)How Eric balances family and business (18:00)Setting a strong example for loved ones  (21:17)The key to success in area (27:24)Why knowledge only gets you so far (32:52)How speed accelerates success (34:38)Overcoming ruts and burnout (36:30)An easy way to establish priorities (43:00)Eric's Fast 5 answers (44:38)Here's where you can connect more deeply with Eric:Instagram: https://www.instagram.com/bachperformance/Website: https://bachperformance.com/Continue getting my best free content (along with my best transformation resources) here: https://samsnewsletter.com/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/

On today's episode of Transformation Talks, I explain why I'm stepping back from the podcast after the next three episodes are published.Here's a quick breakdown:Why this is my last podcast for the time being (00:15)Not getting attached to your plan (02:37)Willingly letting little bad things happen (05:08)How to get my best content moving forward (10:53)You can join my private newsletter and claim five of my best transformation resources for FREE here: https://samsnewletter.com/You can apply for a spot in the VIP Coaching Program here: https://samforget.com/coaching/Whether this is your first time listening, or you've been listening since Episode 001, I seriously appreciate your time and trust.If you need anything at all as I step away from the podcast, please don't hesitate to email me (right here).

On today's episode of Transformation Talks, we're joined by Nick Sorrell, who is a creator, consultant, and coach.Here's what we got into during our chat:Nick's journey into creative consulting (00:46)Seeking out “lucky” breaks (05:05)The upside of taking more chances (09:54)How to handle imposter syndrome and self-doubt (11:43)Using inspiration to create your best work (18:28)When to ditch or adjust a plan (32:44)The art of flexibility (45:10)Nick's Fast 5 answers (58:00)Here's where you can connect more deeply with Nick:Instagram: https://www.instagram.com/nicksorrell/Website: http://www.nicksorrell.net/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 P.J. Striet, a highly experienced online coach, trainer, and the owner of Revive Fitness Systems.Here's what we got into during our chat:P.J.'s in-person training experience (00:58)The coach-client win-win that is online coaching (04:53)What makes up an effective program (10:12)Where "healthy eating" fall short (21:51)How weight loss is like wealth-building (27:40)Syncing your effort and expectations (31:35)Clinically significant weight loss (35:06)Fundamentally changing your identity (37:06)The only “why” you'll ever need (39:26)Identifying splurge-worthy moments (41:24)How short-term discipline allows long-term freedom (43:54)Making your results permanent (49:15)P.J.'s Fast 5 answers (56:22)Here's where you can connect more deeply with P.J.:Instagram: https://www.instagram.com/pjstriet/Facebook: https://www.facebook.com/patrickstrietWebsite: https://www.revivefitnesssystems.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 Won Dolegowski, an online health and wellness coach who specializes in helping her clients find healing, health, and wellness.Here's what we got into during today's talk:How Won helps her clients “heal” both physically and mentally (00:33)How “cherry-picking” is holding you back (02:17)Choosing better goals (06:50)DEXA scans and assessing your progress (09:33)Gauging your workout's effectiveness (16:59)Why progressive overload is so important (19:37)Taking a break from dieting (25:55)Why fat loss won't make you happy (33:13)Losing “the last 10 pounds” (37:04)A simple breakdown of reverse diets (39:20)Losing fat from your “problem areas” (43:11)Won's Fast 5 answers (45:10)You can connect more deeply with Won on Instagram: https://www.instagram.com/wondwellnessClaim 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 Eric Roberts, who is the owner, head coach, and lead author on Eric Roberts Fitness.Here's what we got into during today's talk:Telling people what they need to hear (00:54)Eric's backstory (02:40)What to do if you don't enjoy exercise (10:44)The shortcomings of HIIT and group exercise classes (18:27)Chasing a feeling instead of a result (24:15)How to choose the right weight for any exercise (29:24)A good rate of weight loss progress (36:06)The myth of a “1,200 calorie” diet (43:30)Why obsessiveness isn't inherently bad (52:37)Eric's Fast 5 answers (58:30)Here's where you can connect more deeply with Eric:Instagram: https://www.instagram.com/ericrobertsfitness/The Clubhouse: https://erfclubhouse.com/Website: https://ericrobertsfitness.com/YouTube: https://www.youtube.com/channel/UC1m03caTkdixNqlfzlrs7UQPodcast: https://podcasts.apple.com/us/podcast/eric-roberts-fitness/id1473838608Claim 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 Sal Nakhlawi, who is the Founder of StrongHER Girls, based out of New York City, and focuses on teaching her clients sustainable, long-term results while allowing them to live joyful, fulfilling lives. She is a USA Weightlifting (USAW) Level 2 Advanced Weightlifting Coach, Certified Functional Strength Coach, and also a signed sports and fitness model.Here's what we got into during today's talk:Getting stronger from the inside out (00:38)Pursuing meaningful goals (02:08)Why walking is so underrated (04:59)How physical activity impacts mental health (09:44)Identifying and celebrating wins (17:08)Overcoming gymtimidation (19:02)Why coaches hire coaches (26:05)What to look for in a coach (32:00)How misleading the industry can be (35:36)An inside look at fitness modeling (37:58)Resisting the constant pressure to be leaner (39:50)How to maintain your results after dieting (43:45)Sal's Fast 5 answers (48:11)Here's where you can connect more deeply with Sal:Instagram: https://www.instagram.com/salnakhlawi/Website: https://stronghergirls.com/TikTok: Sal NakhlawiClaim 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, you're going to learn everything you need to know about drinking while dieting, and whether alcohol has a place in a well-rounded diet.Here's a breakdown of the episode:Why calories aren't all that matters (03:14)The overlooked “symptoms” of drinking (04:00)Identifying the point of no return (08:28)The best low calorie drinks (09:50)Making last minute adjustments (10:39)Calorie cycling (12:46)Weekly drink quotas (14:42)“Hangover food” and spillovers (17:45)Questioning your non-negotiables (19:08)Suggesting alternative activities (21:33)Developing healthier coping mechanisms (23:44)My thoughts on dry months (25:28)Why you need to stop “cherry-picking” (27:21)Here are the links I mentioned:The low calorie drinks: https://samforget.com/wp-content/uploads/2018/10/Low-Calorie-Drinks.pngThe transformation bundle: https://samforget.com/bundleMy email: sam@herculesperformance.comYou 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 Stephen Keane, who is a personal trainer, an online health and fitness coach, and the co-host of the Two Guys One Pup podcast.Here's what we got into during today's talk:Why being “strict” isn't necessary (00:41)Why food is far more than fuel (02:37)A lasting source of confidence (05:12)Finding a more powerful “why” (15:00)Not “white knuckling” your way to the weekend (16:25)Why sustainable dieting doesn't exist (19:37)How to actually maintain your results (22:42)Identifying your values (28:03)Hedonic versus eudaimonic happiness (32:22)Becoming dramatically more consistent (34:53)Emotional versus rational decisions (46:20)Why “tough love” isn't always helpful (52:27)Steve's Fast 5 answers (65:35)Here's where you can connect more deeply with Steve:Instagram: https://www.instagram.com/steve.kraftcoaching/Website: https://kraftcoaching.co.uk/Two Guys One Pup Podcast: https://open.spotify.com/show/1KXdNonFccWrhbHOS61shrHere are the books he mentioned:Predictably Irrational: https://www.amazon.com/Predictably-Irrational-Revised-Expanded-Decisions/dp/0061353248Thinking, Fast and Slow: https://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555Claim 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. 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-3400Claim 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/docjenfitThe 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/Rubyreneecherie100% Real With Ruby (Apple): https://podcasts.apple.com/au/podcast/100-real-with-ruby/id1571464398100% Real With Ruby (Apple): https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9You 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 moreHere'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)To recap the breakdown of your TDEE:Your basal metabolic rate (60-75%)Non-exercise activity (10-15+%)Your workouts (5-15%)The thermic effect of food (~10%)To recap your action steps:Take your sleep hygiene very seriously: https://samforget.com/sleep/Make every effort to manage your stressPrioritize protein in every meal: https://samforget.com/protein-power-up/Focus on getting stronger over time: https://www.youtube.com/c/SamForget/playlistsGet 6,000-8,000+ steps per dayIf you're more of a visual person, I wrote an article on this subject here: https://samforget.com/tdeeIf you have any follow-up questions on what I went over, you can email here: sam@herculesperformance.comClaim 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/id1473456134Decades of Strength (Spotify): https://open.spotify.com/show/0G6nAWkagdpQTA5p7YZALUCoaching: https://missmarce.wufoo.com/forms/z14398fs0wlbfyt/ 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 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/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/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/7672359G Academy website: https://www.gacademy.club/G Academy Instagram: https://www.instagram.com/giseleribeirof/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by 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/featuredPodcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by a familiar face: Adam Martin, otherwise known as “The No Breakfast Guy,” who is an accredited exercise physiologist, Amazon best-selling author, and most importantly, a husband and father.He's the first repeat guest for a reason, and we got into a lot on today's talk:How Adam became The No Breakfast Guy (1:22)Adam's decision to step away from social media (03:21)How the decision has impacted Adam so far (10:53)The trade-offs of social media use (16:45)Letting “little bad things” happen (22:15)Where you can spend your time OFF social media (24:52)Facing your fears and making difficult life decisions (29:07)How Adam's move impacted his relationship with his daughters (40:57)Currencies that aren't cash (43:40)Working around aches and pains (52:00)Getting back into strength training after some times off (55:05)Intermittent fasting over the long haul (58:21)Losing fat after going through menopause (62:34)Our honest thoughts on boot camps and circuits (68:34)What to eat before a morning workout (72:40)Adam's Fast 4 answers (79:32)Here's where you can connect more deeply with Adam as he takes some time off of social media:Email: https://thenobreakfastguy.com/Podcast: https://podcasts.apple.com/us/podcast/lets-talk-fast/id1450100052———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Jake Mainini, the head coach of Hard Knocks Muay Thai, and the Muay Thai coach for the New England Cartel.Jake and I studied exercise science in college together, and it was wonderful to catch up and discuss his Muay Thai career, approach to coaching, and passion for helping non-fighters enjoy the life-changing benefits of combat sports.Here's what we got into in today's talk:Where Jake coaches now (00:45)A simple breakdown of MMA (02:17)How Jake prepares his camp for fights (05:53)How Jake fell in love with combat sports (15:44)The most memorable fights of Jake's life (23:07)What combat sports can offer NON-fighters (31:03)The importance of feeling physically competent (40:43)Three things to look for in a Muay Thai or combat sport gym (47:32)How your coach's habits impact yours (50:33)Jake's Fast 5 answers (55:12)How Jake influenced my tattoo collection (62:52)Here's where you can connect with Jake and his gym (if you're local to Boston):Jake's Instagram: https://www.instagram.com/thejakeman/Hard Knock's Instagram: https://www.instagram.com/hardknocksboston/Website: https://hardknocksboston.com/Email: hardknocksboston@gmail.com———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

Today's episode of Transformation Talks was inspired by a handful of my own Facebook memories that I don't necessarily agree with anymore.Here are some of the stances and strategies I've done a bit of a 180° on:“Banking” calories for splurges (02:20)Exercising to burn calories (06:10)Eating “clean” to lose weight (08:28)Low carb diets (10:21)Avoiding the scale (14:21)Weight loss goals and scale “wins” (17:42)Blind compliments (20:08)Not preparing for diets (23:18)Allow me to point out a few other things about today's episode:A few parts may sound “choppy,” as I had a cough while recording this and had to get creative with the edits (consistency over perfection baby)I made a meathead math error at the 5:52 mark (I mention to say 2,400 instead of “2,200”)I misspoke at the 20:20 mark (I meant to say “I make a conscious effort to NOT…”)In any case, I'm proud to leave these stances and strategies in the dust, and look forward to learning even more and growing as a coach over the next decade.———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by fitness industry leader Jonathan Goodman.Since 2011, he's published eleven books, welcomed over twenty million visitors to his website, and sold 250,000+ educational items to health and fitness enthusiasts. Originally from Toronto, Jonathan has enjoyed over 1,300 days exploring the world with his young family.Here's what we got into in today's talk:How Jonathan entered the fitness industry (01:03)Taking action without permission (04:45)The “Ready, Fire, Aim” approach (09:21)Finding a good online coach (14:05)Jonathan's nomadic lifestyle (22:10)Knowing what to prioritize and when (23:53)Minimizing decision fatigue (30:03)Keeping special things special (35:52)Jonathan's Fast 5 answers (43:17)Here's where you can connect more deeply with Jonathan and the PTDC:Jonathan's Instagram: https://www.instagram.com/itscoachgoodman/The PTDC Website: https://www.theptdc.com/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Cody McBroom, the founder and CEO of the Tailored Coaching Method, as well as the director of coaches in his company.Here's what we got into in today's jam-packed talk:The story behind our last names (00:29)How Cody personally fell in love with fitness (01:57)How the Tailored Coaching Method came to fruition (07:53)Training people in person before going online (11:57)How Cody's first experience with yo-yo results influenced his coaching style (18:14)The ins and outs of nutritional periodization (23:13)Integrity and education in coaching (33:09)The truth about intuitive eating (47:01)Preparing for “life after dieting” (56:30)Cody's Quick 6 answers (63:20)Here's where you can connect more deeply with Cody and his company:Cody's Instagram: https://www.instagram.com/codymcbroom/Tailored Coaching Method's Instagram: https://www.instagram.com/tailoredcoachingmethod/Facebook: https://www.facebook.com/tailoredcoachingmethodWebsite: https://tailoredcoachingmethod.com/YouTube: https://www.youtube.com/user/BoomBoomPerformancePodcast: https://tailoredcoachingmethod.com/podcast/App: https://tailoredcoachingmethod.com/tailored-trainer/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we'll discuss the ten biggest mistakes people make before beginning a diet—all of which set us up to not only struggle short-term, but have a significantly harder time maintaining our results long-term.Here's the breakdown:Having an outcome-based goal (01:35)Developing plans for “you in the moment” (04:40)How to prepare for an easier diet (07:15)The power of environmental audits (10:24)Diet breaks and maintenance phases (15:15)Shying away from the numbers (20:08)Keto and elimination diets (22:27)A lack of perspective and patience (25:29)The BEST ways to measure fat loss (27:42)Not blowing your progress (31:40)A recap of every mistake (35:11)Why “slow and steady” isn't always wise (36:08)The six best accountability sources (38:58)If you have questions on any of these mistakes, or you'd like personalized help overcoming any of these hurdles, you can reach me at sam@herculesperformance.com.If you'd like to learn more about external accountability sources, you can listen to Episode 12 here: https://www.buzzsprout.com/1805960/9018543-the-six-best-sources-of-accountabilityMost importantly (in case nobody's told you): you do NOT need to diet because it's about to be January (or the summer, or any other time of year you're listening to this).Frankly, I don't recommend dieting unless you're mentally prepared for the sacrifices required, have realistic expectations of progress, and a crystal clear plan for being moderate, flexible, and “exiting” the diet.You can apply for a spot in the VIP Coaching program here if you'd like help with this: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Marc Megna, the co-owner, head body architect, and curator of culture at Anatomy Fitness, a rapidly growing South Florida brand.Here's what we got into in today's talk:How a kid from Fall River got his start in fitness (01:14)Choosing to see the best side of people and experiences (09:03)How an act of relentless changed Marc's life (13:50)The ROI of daily effort (21:30)Marc's initial collegiate challenges (23:30)The note that changed Marc's life (28:30)Being receptive to accountability (32:11)Holding yourself to extremely high standards (33:52)How Marc learned to be receptive to feedback (39:22)Marc's Fast 5 answers (42:14)Here's where you can connect more deeply with Marc and learn about Anatomy:Marc's Instagram: https://www.instagram.com/marcmegna/Marc's Facebook: https://www.facebook.com/marcmegna/Just A Kid From Fall River:https://www.amazon.com/gp/video/detail/B0853FR2JP/ref=atv_dp_share_cu_rMegna Method podcast: https://podcasts.apple.com/us/podcast/megna-method/id1091385928Anatomy's Instagram: https://www.instagram.com/anatomy/Anatomy (website): https://anatomyfitness.com/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Luka Hocevar, a strength coach, business coach, and owner of Vigor Ground Fitness & Performance in Renton, Washington.Here's what we got into during today's chat:How Luka developed a chip on his shoulder as a young basketball player (02:36)How coaching and training turned Luka's life around (16:56)Developing “addictions” to the right things (24:08)The importance of doing work you're proud of (27:12)The three intrinsic drivers of all people (32:23)Collecting role models and hunting for skill sets (35:48)Going from unconscious incompetence to  unconsciously component (45:30)A surefire way to build confidence (48:08)The myth of willpower (57:31)A simple but powerful language shift (64:04)The BEST way to identify areas for improvement (66:00)The Slight Edge Principle (68:20)Luka's Fast 5 answers (74:53)Here's where you can connect more deeply with Luka:Instagram: https://www.instagram.com/lukahocevar/Website: https://vigorgroundfitness.com/Youtube: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XAYO! Grow Your Gym: https://www.yogrowyourgym.com/mastermindPodcast: https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583Tribe: http://www.sebastianjunger.com/tribe-by-sebastian-junger———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Michael Soares, a personal trainer, founder and CEO of New Human, and men's mental health advocate as the co-host of the Open Up podcast.Here's what we got into in today's talk:The origins of New Human (01:39)How the New Human app was born (06:10)Temporary periods of tunnel vision (08:21)The unique benefits of online coaching (11:01)What effective networking actually looks like (17:05)How elevating others is a win-win (22:44)A life-changing five minute habit (28:02)The value of PURSUING discomfort (30:51)The two biggest reasons Mike fell in love with fitness (34:20)The most motivating fitness goals (39:20)Making the “suck” more tolerable (41:51)Michael's Fast 5 answers (46:36)Here's where you can connect more deeply with Michael and New Human:Michael's Instagram: https://www.instagram.com/moares3/New Human Instagram: https://www.instagram.com/new_human/New Human app: https://www.joinnewhuman.com/Open Up: https://www.instagram.com/open.up.podcast/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Dr. Domenic Fraboni, a Doctor of Physical Therapy, movement specialist, and co-host of The Optimal Body podcast with his wife, Dr. Jen Fraboni.Here's what we got into in today's talk:Finding authentic and high integrity people (01:17)How Dom helps people in an online setting (02:37)Plans that address CAUSES instead of symptoms (08:17)The limitations of traditional healthcare (12:15)How Dom initially gained an interested in physical therapy (17:44)The importance of having a clear “why” before making sacrifices (24:00)Why it's important to experiment and be open to new solutions (24:25)Finding quality coaches and healthcare providers (33:20)The WORST business advice I ever received (34:20)Finding the best plan or program for your needs (36:36)Important questions to ask and BE asked (44:40)The myth of pain-free movement (47:44)Dom's Fast 5 answers (57:14)Here's where you can connect more deeply with Dom and Jen:Dom's Instagram: https://www.instagram.com/drdomdpt/Jen's Instagram: https://www.instagram.com/docjenfit/Website: docjenfit.comEmail: jen@docjenfit.comThe Optimal Body: https://www.instagram.com/theoptimalbody/The New Platform: jen.health———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

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

On today's episode of Transformation Talks, we're joined by 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/saladinodonInstagram: https://www.instagram.com/donsaladino/Website: https://donsaladino.com/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by 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's where you can connect more deeply with Andrew:Instagram: https://www.instagram.com/andrewcoatesfitness/ Website: https://andrewcoatesfitness.com/———You can apply for a spot in the VIP Coaching Program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by 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/strongjonfitInstagram: https://www.instagram.com/strongjonfitness/ Website: https://strongjonfitness.com/———You can apply for a spot in the VIP Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by 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/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.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/AngelaGarganoFitnessYouTube: https://www.youtube.com/c/AngelaGarganoFitnessWebsite: https://www.angela-gargano.com/ FREE Pull-Up Guide: https://www.angela-gargano.com/free-pullup-challenge———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.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/AnymanFitnessTwitter: https://twitter.com/anymanfitnessYouTube: https://www.youtube.com/c/JasonHelmes-anymanfitnessWebsite: https://anymanfitness.com/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Amanda Edell, 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/bodybyamanda/Facebook: https://www.facebook.com/AmandaEdellYouTube: https://www.youtube.com/c/AmandaEdellWebsite: https://www.bodybyamandanyc.com/Podcast: https://mattmcleod.org/podcast/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.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/mattmcleod6YouTube: https://www.youtube.com/c/MattMcLeod6Website: https://mattmcleod.org/Podcast: https://mattmcleod.org/podcast/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.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/susanniebergallfitnessYouTube: https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmwWebsite: 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———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Jared Hamilton, an online fitness coach who specializes in the “inner work”: changing your mindset, emotions, beliefs, and total ways of thinking.We both consider inner work a prerequisite for permanent change, otherwise you'll end up building a "nice home on a shitty foundation"—which sets you up for a lifetime of yo-yo dieting and non-lasting results.Here's everything else we chatted about:How Jared got into online coaching (00:46)When and how “inner work” became Jared's focal point (05:15)The WORST way to begin a diet (11:18)What Jared asks of every client to set them up for long-term success (13:35)How to get more comfortable being patient with the process (20:26)Making “inner work” tactical and specific (22:52)How to stop being so hard on yourself (32:00)Everything you need to know about journaling and meditation (39:34)How to begin prioritizing inner work ASAP (54:20)Jared's Quick 6 answers (57:07)Here's where you can connect more deeply with Jared:Instagram: https://www.instagram.com/realjaredhamilton/YouTube: https://www.youtube.com/c/JaredHamiltonWebsite: https://hamiltontrained.com/Hamilton Trained Podcast: https://podcasts.apple.com/gb/podcast/the-hamilton-trained-podcast/id1349300090———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Amber Tacy, H.B.I.C. of Dancers Who Lift, a global health and wellness platform for professional performers.Amber has been a great friend for years, and it's been amazing to see her touch so many lives with her coaching business.Here's what we spoke about in this episode:How Amber became a professional dancer and the H.B.I.C. of Dancers Who Lift (1:27)How Amber learned the “right way” to approach health and fitness (7:39)The unique wellness obstacles associated with professional dancing (12:14)Amber's “wake-up call” and journey to a better relationship with food (15:49)How habit stacking can change your life without exorbitant efforts (21:31)What “toning up” REALLY means and how to do it (26:55)The ins and outs of Amber's “Ten to Tone” challenge (32:19)NON-workout focuses that influence your transformation goals (39:14)Amber's Quick 6 answers (43:43)Here's where you can connect with her more deeply:Amber's Instagram: https://www.instagram.com/ambertacy/Amber's Facebook: https://www.facebook.com/ambertacyDancers Who Lift Instagram: https://www.instagram.com/dancerswholift/Dancers Who Lift Facebook: https://www.facebook.com/dancerswholiftDancers Who Lift website: https://dancerswholift.com/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, I get into something I'm really passionate about: accountability.I would argue that it's one of the most misunderstood topics in the health and fitness space, and a dead giveaway that it's NOT well understood is any version of the phrase "holding myself accountable"—as that's not logistically possible.By definition, an effective accountability source needs to be external, and that's exactly what I went over on today's episode.Here's the full breakdown:- Why you can't hold YOURSELF accountable (00:44)- How our responsiveness to accountability varies and evolves (02:59)- How quantitative accountability works (05:13)- How social accountability works (07:28)- How deadline-based accountability works (09:47)- How financial accountability works (13:06)- How public accountability works (16:47)- How personal accountability works (18:43)- A recap of the six best sources and how to maximize them (21:49)- How a coach can offer 4-6 of these sources and get you better results (24:11)- The ONE takeaway everybody should have from this episode (26:00)You can review all of these topics in article form here: https://herculesperformance.com/accountability/You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/A rating or review for this episode would be greatly appreciated!

On today's episode of Transformation Talks, we're joined by Mike Doehla, founder of Stronger U, food detective, and helper of people trying to get out of the dieting rat race.Currently, Stronger U has a team of 80+ coaches, Dietitians, and nutrition experts that have helped 50,000+ people across the world eat better and get healthier. They've grown at a very rapid pace because of their world class customer service, emphasis on sustainability, and no-BS approach to nutritional education.Here's a breakdown of Mike and I's conversation:- Stronger U's backstory (00:44)- How Mike got into nutrition coaching and developed his skills (05:53)- How Mike helped his first few clients (07:45)- Why tracking your nutrition is so important (10:22)- How to STOP feeling bad for being imperfect (13:48)- Psychologically dieting versus physiologically dieting (19:32)- The “Hawthorne effect” and why it's relevant to weight loss (25:43)- How to stop stressing the scale so much (28:45)- The ins and outs of maintenance phases (36:03)- Why avoiding snacks is in your best interest (44:08)- Mike's Quick 6 answers (48:05)Here's where you can connect more deeply with Mike and Stronger U:Stronger U's podcast: https://podcasts.apple.com/us/podcast/stronger-u-radio-with-mike-doehla/id1268264582Stronger U's site: https://strongeru.com/Stronger U's Instagram: https://www.instagram.com/strongeru/Mike's Instagram: https://www.instagram.com/mikedoehla/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, I'm joined by Kurt Ellis, a New York-based performance coach and wellness professional who specializes in getting people stronger and improving their overall performance.But he's also a wiz in the kitchen—which is particularly impressive, given his busy schedule as a trainer, father, and husband. In this interview, he breaks down how you can get good in the kitchen, too—and actually have a little bit of fun doing it.Here's the full breakdown of our conversation:- How Kurt and I connected while interviewing for jobs (01:50)- How Kurt went from Jamaica to the football field to banking to fitness (2:36)- How Kurt “stumbled” into performance specialization (10:31)- The biggest training mistakes people make (14:44)- How to train around pain (23:07)- How to make performance-friendly nutrition realistic (31:06)- Everything you NEED to know about meal prep (39:03)- How to have fun making delicious meals (53:36)- Kurt's Quick 6 answers (57:50)- How Kurt's son got on Dwayne “The Rock” Johnson's radar (63:57)Here's where you can connect deeper:Website: https://www.trainbynd.com/Instagram: https://www.instagram.com/kurtgellis/"The Rock" Photo: https://www.instagram.com/p/BpfYMF1F3LV/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, I'm joined by Brian Pannuzzo, a Wall Street trader-turned-men's health coach, and more importantly, a father and husband.During our conversation, he shared how he radically transformed his life by questioning his belief systems, which is something we can all relate to (especially if we don't feel being healthy is "in the cards" for us).The way he leads by example for his kids is also something we can all learn from, parents or not—as there are always people in our life (ex. family and friends and spouses) whose health habits we'd like to see improve.Here's what else we discussed:- How Brian went from Wall Street to the wellness space (2:48)- What made Brian question whether all his success was worth it (9:55)- How Brian began rewriting his story (14:57)- The hardest part of changing your identity (16:54)- How patient you really need to be to see success (28:03)- How to STOP feeling bad for putting yourself first (31:02)- How parents can create a healthy home environment (38:39)- What non-monetary compound interest is and how to use it (53:10)- How you can radically change your life in a relatively short period of time (63:44)- The easiest way to change your life TODAY (65:35)- Brian's Quick 6 answers (73:31)Here's where you can learn more:The Success Lift (Brian's podcast): https://podcasts.apple.com/us/podcast/the-success-lift-podcast/id1524886990Instagram: https://www.instagram.com/brianpannuzzo/Facebook: https://www.facebook.com/brian.pannuzzo———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Allie Strattner, a yoga and meditation expert with well over 1,000 hours of class experience.We dive into topics like:- Allie's introduction to yoga and meditation and their "crossover" (00:58)- Overcoming the mental hurdles associated with yoga and meditation (04:10)- How to NOT let your thoughts dictate your mood and day-to-day (07:07)- Reframing meditative challenges as opportunities (10:46)- How Allie's career as a yoga and meditation professional took off (14:22)- The permanent implications of the pandemic on an inclusive yoga experience (22:11)- How much yoga and meditation you really need to do to (30:59)- The EXACT benefits you can expect from a “low intensity” practice (36:45)- How meditation affects our brain and rewires our emotional skill sets (43:20)- The two BEST types of yoga for most people to start with (49:05)-  Allie's Quick 6 answers (53:53)You can connect with her here:Instagram: @alliestrattThe New Human app: https://www.joinnewhuman.com/referral/allieHere's the meditation app she mentioned:Insight Timer: https://insighttimer.comA rating and review for the show would be greatly appreciated if you enjoyed this episode as much as I did!———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, I tackle the eight most common questions from my recent Instagram Q&A on summer obstacles:1) How to navigate cookouts and buffets with the One Plate Rule (3:03)2) How to deal with a lack of routine (4:46)3) Keeping alcohol to a minimum (6:11)4) Overcoming peer pressure from friends and family (8:26)5) Letting one summer splurge turn into several (12:13)6) A lack of motivation when the weather get warmer (15:19)7) A lack of healthy options during spontaneous trips (16:48)8) Feelings of guilt when throwing away or not finishing food (20:08)You can participate in the next one here:Instagram: https://www.instagram.com/coachsamforget/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, we're joined by Cara Adams, First Lieutenant and Registered Dietitian in the United States Army.Cara has been a dear friend for 20+ years, and today's conversation includes:- How Cara became interested in nutrition and learned about dietetics (00:59)- What she learned during her clinical experiences (06:41)- Why she went the military route (08:04)- Her average week in the military (09:30)- Strategies for developing the “best” nutrition plan (13:06)- The “easiest” tweaks you can make you to your nutrition to feel better right away (19:35)- How to eat better on the weekend (21:44)- How to find good nutrition information and plans (24:43)- How to NOT fall victim to scams and external influences (32:03)- How to NOT get overly “intense” about nutrition and let it stress you out (32:15)- How you can figure out the “best” diet for you (45:36)- Cara's Quick 6 answers (48:50) Here's where you can connect with her:Instagram: https://www.instagram.com/fit_foodie_dietitian/Here's her article for the site:Why Celebrity & Influencer Diets Aren't Worth Your Attention (& What to Focus on Instead): https://herculesperformance.com/celebrity-diets/———The views expressed in this episode are not those of the United States Army, and do not necessarily reflect military stances or philosophies.———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/

On today's episode of Transformation Talks, I'm joined by Matt Mills, the owner of Lightning Fitness, strength coach, and professional strongman. I've actually hired Matt on more than one occasion for the sake of getting:1) Quantitative accountability2) Deadline-based accountability3) Financial accountability4) Personal accountabilityYou can learn more each accountability type and what YOU might respond best to here: https://herculesperformance.com/accountability/———On today's episode, you'll hear us discuss:- The obstacles Matt overcame to launch Lightning Fitness (05:30)- Why group training is typically “best” for clients AND trainers (11:12)- Strategies for overcoming gym intimidation (14:10)- The ironic part of the most “intimidating” people and settings (18:35)- The truth about getting bulky and hurt from strength training (21:43)- How to properly prepare for a workout (29:47)- How to progress and modify a strength training program (31:21)- The benefits of strength training and what to do if you hate it (37:02)- Matt's Quick 6 answers (43:47)Here's where you can connect with him:Matt's Instagram: https://www.instagram.com/millsfitness/Lightning Fitness Website: http://www.lightning-fitness.net/Lightning Fitness Instagram: https://www.instagram.com/lightningfitness860/———You can apply for a spot in the VIP Nutrition Coaching program here: https://herculesperformance.com/coaching/