Fit to Transform Podcast with Coach Nikias
By Nikias Tomasiello
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.
Fit to Transform Podcast with Coach NikiasDec 01, 2023
Should you train differently based on sex, menstrual cycle, or birth control usage? - With Dr. David Nolan - Ep. 73
Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach.
During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following:
- Do the differences between sexes mean that you must train differently depending on your sex?
- How does the menstrual cycle impact performance and should you program your training around it?
- How does birth control impact performance?
- … And more!
Links and resources:
You can contact David via email: david.nolan@dcu.ie
Connect with David on IG @synapseperformance: https://www.instagram.com/synapseperformance/
Follow David on Twitter (X) @David_synapse: https://twitter.com/David_synapse
Ep. 60: “Sex differences in body composition and training response” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Sex-differences-in-body-composition-and-training-response---Ep--60-e28lfq2
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Planning fat loss or gaining phases during the winter holidays - Pt. 2 - Ep. 72
In Part 2 of this two-part episode, I cover:
- Planning nutrition for muscle gain: when to be in a surplus and when to choose maintenance calories
- Reverse dieting versus increasing calories from a deficit back to maintenance immediately––which should you pick?
- Training for all goals
Links and resources:
Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala and colleagues – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
Research paper: “Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial” by Mason and colleagues – https://www.bmj.com/content/363/bmj.k4867
Podcast 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Planning fat loss or gaining phases during the winter holidays - Pt. 1 - Ep. 71
This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals.
In Part 1, I discuss:
- Why you don’t have to sacrifice fitness during the holidays, or vice versa
- Nutrition for fat loss: planning diet breaks, higher-calorie days, bigger, and smaller weekly deficits
Links and resources:
Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala and colleagues – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
Research paper: “Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial” by Mason and colleagues – https://www.bmj.com/content/363/bmj.k4867
Podcast 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Q&A: RDL vs SLDL, best pre-workout meal in a fat loss phase, and home gym equipment recommendations - Ep. 70
In this Q&A, I’m answering the following questions:
- What’s the difference between the RDL and SLDL?
- How can I fuel my workout in a fat loss phase if I train early in the morning?
- What are your suggestions for home gym equipment?
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
How do you get back “on track”? - Mini Mindset Musings Ep. 2
If you were doing really well with your diet and training program, but then life happened, and now you don’t know how to regain the momentum you’ve lost, listen to this.
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Is having a dream physique motivating or harmful? - Ep. 69
In order to try to answer the titular question, I discuss:
- The factors that contribute to achieving an outstanding physique, so you can evaluate whether your current dream physique is attainable or not
- How having a dream physique in the first place could either hold you back or help drive you to achieve your goals
- The mindset you want to adopt in order to nurture a positive relationship with your dream physique
Links and resources:
Podcast episode: “Why you stop sticking to your diet (and what to do about it) - Ep. 53” – 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Body image in cis and trans men - With Dan Osman - Ep. 68
A trans man and a cis man walk into a bar and talk about body image.
In this episode, I had the pleasure of sharing a truly insightful and honest conversation with coach, communicator, and mental health advocate, Dan Osman.
We exchanged views on a range of topics, from the prevalence of body image issues in men and the association between masculinity and muscularity to the upsides and downsides of social media, and more.
Dan shared his personal experience being raised as a cis man in England, and I shared my own, growing up in Italy as a person assigned female at birth, only to realise I was in fact a transgender man after moving to the UK at nineteen.
Links and resources:
Connect with Dan on IG @the.dan.osman: https://www.instagram.com/the.dan.osman/
Dan Osman’s Ramblings of a Mad Man Podcast: https://open.spotify.com/show/0oXaSbRK7onwp86PNPwIwD?si=aa95d92c19e541b9
The Fitness Unfiltered Podcast: https://podcasts.apple.com/gb/podcast/fitness-unfiltered/id1441069077
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
You’ll never FEEL ready - Mini Mindset Musings Ep. 1
This is the first episode of a brand-new series of 5-15 minutes’ episodes centred around mindset.
I want to help you overcome your negative beliefs about diet and exercise, and change the language you use around these topics. I want to inspire you and blow your mind!
In this first episode, I discuss why waiting to “feel” ready to start their fitness journey is one of the most common reasons people never get around to it.
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Why your training isn’t progressing, neuromuscular adaptations, and training when you’re ill - Ep. 67
Do you feel like your training is stuck in a rut? Then you need to listen to 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Mindset, nutrition, and training around menopause - With Emma Storey-Gordon - Ep. 66
In this episode, I’m interviewing online coach and business mentor Emma Storey-Gordon on menopause:
- What are its different stages?
- What symptoms can you experience?
- How can diet and exercise support you in this phase of life?
And much more, including a lot of valuable mindset suggestions and some myth-busting around cortisol and supplements.
Links and resources:
“The Expectation Effect” by David Robson: https://davidrobson.me/books/the-expectation-effect/
Follow Emma on Instagram @esgfitness: https://www.instagram.com/esgfitness/
Visit her website: https://esgfitness.co.uk/
Check out her EIQ Nutrition course: https://eiq-nutrition.mykajabi.com/
Visit her AF Mentorship website: https://sites.google.com/view/af-mentors/home
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Choosing your protein powder feat. a fitness rant - Ep. 65
I’m going to discuss:
- Is protein powder overrated, underrated, or appropriately rated?
- The characteristics of the most common animal- and plant-based types of protein powder
- The importance of taste, protein quality, leucine content, and digestibility when choosing the right product for your needs and preferences
Listen until the end for the titular fitness rant…
Links and resources:
Podcast episode: “Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15” - https://anchor.fm/fit-to-transform/episodes/Supporting-muscle-growth-with-a-vegan-or-vegetarian-diet---With-Dr--Eric-Trexler---Part-1---Ep--15-e1pg3c9
Research paper: “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution” by Schoenfeld and Aragon (2018) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Research paper: “No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial” by Lynch and colleagues (2020) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312446/
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Navigating pain, injury, and training safety - With Mike Challis - Ep. 64
In this episode, I have the pleasure of interviewing online coach and physiotherapist Mike Challis on a variety of topics, including:
- The differences between physiotherapists, chiropractors, and personal trainers
- Is it safe to let your knees go over your toes when squatting and deadlifting with a rounded back?
- How to navigate pain when training
- How to deal with an injury from both a physical and mental standpoint
- … and more!
Links and resources:
Follow Mike on Instagram @physiomike.challis: https://www.instagram.com/physiomike.challis/
You can also follow him @mikerevivestronger: https://www.instagram.com/mikerevivestronger/
Follow Revive Stronger on Instagram @teamrevivestronger: https://www.instagram.com/teamrevivestronger/
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
A full day of fitness (FDOF) - Ep. 63
In this solo episode, I’m using myself as an example to illustrate how you can plan your day and set up your environment in order to hit your fitness and health goals.
I’m going to cover:
- A typical training day for me as of September 2023
- My daily habits regarding diet, steps, hydration, sleep, stress management, and training
- The evidence-based strategies I rely on to stay consistent with my targets
Links and resources:
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Proximity to failure and hypertrophy - With Dr. Eric Helms - Ep. 62
In the second part of my conversation with Dr. Eric Helms, we covered another preprint paper, this time on the relationship between proximity to failure and hypertrophy.
We discussed:
- Does training to failure build more muscle than keeping some reps in reserve?
- Is load more important than proximity to failure?
- What about volume and proximity to failure: which one matters more?
- … And more!
Links:
Podcast ep. 23: “Effective applications of failure training - With Martin Refalo” - https://anchor.fm/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l
Research paper: “Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy” - https://sportrxiv.org/index.php/server/preprint/view/295
Research paper: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” - https://pubmed.ncbi.nlm.nih.gov/36334240/
Check out the MASS Research Review: https://massresearchreview.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
How large should your surplus be? - With Dr. Eric Helms - Ep. 61
Dr. Eric Helms returns to the podcast to discuss one his recent research papers on the relationship between the size of a caloric surplus, strength, and muscle growth.
In this episode, we cover not only the study itself, but also how it fits within the wider scientific literature on muscle gain, and how you can apply these findings to optimise your gaining phases.
Links and resources:
Research paper: “Effect of small and large energy surpluses on strength, muscle and skinfold thickness” by Helms and colleagues – https://assets.researchsquare.com/files/rs-3184470/v1/77d2dd37-39fc-4972-a6ad-ea07d831b3f3.pdf?c=1690991894
Check out the MASS Research Review: https://massresearchreview.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Sex differences in body composition and training response - Ep. 60
In this solo episode, I’m going to answer the following questions:
- What are the differences in body composition between the sexes?
- Do the sexes respond differently to resistance training?
- How starting to train and change your diet before gender-affirming therapy will benefit your mental and physical health as well as your transition
Supporting ADHD with nutrition - With Steph Smith - Ep. 59
Steph Smith is one of the coaches on the ETPHD Team, led by Dr. Emilia Thompson. Steph specialises in working with ADHDers and creatives, and she’s also an educator, delivering workshops about body image and relationship with food.
In this episode, I got the opportunity to interview Steph on ADHD: what it is, how it is typically expressed in adults, and how you can harness nutrition and lifestyle strategies to support and empower yourself if you have ADHD.
Links and resources:
Connect with Steph on IG @steph_etphdcoaching: https://www.instagram.com/steph_etphdcoaching/
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Q&A Part 2: Tracking food as cooked or raw, going over calories to hit protein, and appetite challenges in a gaining phase - Ep. 58
In Part 2 of this Q&A, I’m covering three nutrition-related questions:
- Should you track food as cooked or raw?
- Should I go over my cals to hit my protein in a fat loss phase?
- Tips on how to eat all of your calories in a gaining phase
Links and resources:
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Aspartame and other artificial sweeteners - With Dr. Eric Trexler - Ep. 57
What’s the deal with aspartame and artificial sweeteners in general?
In this episode, Dr. Eric Trexler and Ken the Concerned Consumer discuss the available evidence, myths, and facts about this popular topic.
Links and resources:
WHO’s news release: “Aspartame hazard and risk assessment results released” – https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released
Follow Eric on Instagram @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out the MASS Research Review: https://massresearchreview.com/
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Q&A Part 1: Pecs mind-muscle connection, upper body strength limiting lower body exercises, and micro-loading curls - Ep. 56
In Part 1 of this Q&A, I’m covering three training-related questions:
- Tips to progress when increment in weight is too much! Can curl 20+ reps with 10 but can’t get 12.5s up
- How to progress lower body movement when upper body strength limits (goblet squats)
- I’m struggling to develop a mind-muscle connection with my pecs
Links and resources:
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Achieving a body (and mindset) recomp for top surgery - With Client Sam - Ep. 55
My client Sam joins the podcast to reflect on their experience getting into their best shape and health condition possible for top surgery.
We discussed:
- Their inconsistent approach to training and nutrition
- Their all-or-nothing mindset
- How coaching changed these two aspects, engineering their success
- Their body recomp phase leading up to surgery
- Reverse dieting and maintaining bodyweight before and after surgery
- … And more!
Links and resources:
Check out Sam’s mind-blowing transformation: https://www.instagram.com/p/CuCmH-yNcjI/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
Follow Sam on IG @saxonbailey87: https://www.instagram.com/saxonbailey87/
Email Sam directly at sambaileytheythem@gmail.com
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Transitioning from fat loss to maintenance successfully - Ep. 54
So you’re done dieting. Now what?
This is a comprehensive guide to what to do after a fat loss phase, including:
- Should you reverse diet or increase calories to theoretical maintenance?
- How to calculate your theoretical maintenance
- What to eat and when to eat as you increase your calories
- How to adjust your steps and/or cardio
- How to transition out of the “fat loss” mindset
- How to stop tracking calories and macros, and practise non-tracked, habit-based eating
- … And more!
Links and resources:
Blog article: “3 Steps to Calculating Your Maintenance Calories After a Diet” - https://www.fittotransformtraining.com/blog/maintenance-calories-after-dieting
Ep. 13: Fundamental principles for massing – With Steve Hall: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 14: Making the most of a massing phase: myths, realistic expectations, and mindset tips: https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Why you stop sticking to your diet (and what to do about it) - Ep. 53
You’ve been consistent with your diet and you’ve seen pretty good results for some time… until now.
All of a sudden, you’re struggling to stick to your calories and macros, you keep giving into cravings, and training feels like a chore.
You may have hit your personal diet fatigue threshold.
In this episode, I’m going to cover what diet fatigue is, how to recognise it, and what to do about it.
Links and resources:
Research paper: “Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity” by Speakman et al. (2011) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209643/
Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i
Ep. 4 Pt. 1: “What you need to know before dieting” – https://spotifyanchor-web.app.link/e/Z94g3kAAeBb
Sign up for one on one coaching: 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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
1200-calorie diets, best number of exercises per session, and more - Ep. 52
To celebrate a whole year of podcasting, this week I decided to reflect on how my views have changed on the following topics in the last four years of coaching:
- Dieting on 1200 calories or less
- The best number of exercises per session
- Whether extreme dieting and training methods can work
- How often to change a training program
- Hiring a coach for myself
Links and resources:
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
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
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Optimising gut health for physique and performance goals - With Dasha Agoulnik - Ep. 51
Dasha Agoulnik joins me in this episode to discuss how training and dieting for either muscle gain or fat loss can impact your gut health, and what you can do to prevent, limit, or overcome these issues whilst still pursuing your physique and performance goals.
Dasha is a Registered Dietician specialising in gut health and hormones for athletes. She also runs the online coaching business Core Perform helping people overcome hormonal- and gut health-related issues currently impacting their life, physique, and athletic performance.
Links and resources:
Connect with Dasha on IG @dashafitness: https://www.instagram.com/dashafitness/
Check out her company CorePerform: https://coreperform.com
Blog article on greens powders: “Green Powders” – https://coreperform.com/blogs/learn/green-powders
Scientific article: “Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes” by Hughes et al. (2021): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634498/
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Four summer holiday tips no one’s giving you - Ep. 50
While most people are telling you how to get “beach body ready”, I want to give you four tips, including:
- Should you try to diet while on holiday?
- How can you best prepare for it?
- How can you eat without tracking calories while you’re away?
- Should you diet before your holiday?
Whether during past holidays you went full “YOLO mode” and regretted overeating, or whether you went full “deprivation mode” and regretted being too obsessed with eating and exercising, this episode will empower you to enjoy your holiday while still making choices that are in line with your fitness goals.
Links and resources:
Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Ep. 13: Fundamental principles for massing – With Steve Hall: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 14: Making the most of a massing phase: myths, realistic expectations, and mindset tips: https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Blog article: “A Comprehensive Guide to Your First Bulk” – https://www.fittotransformtraining.com/blog/guide-to-first-bulk
Blog article: “A Comprehensive Guide to Your First Cut” – https://www.fittotransformtraining.com/blog/guide-to-first-cut
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Maximising training performance during a fat loss diet - With Mackenzie Baker - Ep. 49
In this episode, Accredited Sports Nutritionist, Fortitude Nutrition coach, and nutrition researcher Mackenzie Baker joins me to share practical tips on how to rescue and protect your resistance training performance during a fat loss diet.
Mackenzie and I started with a bit of good ol’ myth-busting, covering what the true likelihood of muscle loss during a fat loss phase may be.
We then discussed peri-workout nutrition and hydration, lifestyle considerations like sleep and stress management, and the diet fundamentals you need to have in place to not only be successful with your diet, but also to maximise your performance.
Links and resources:
Connect with him on IG @mackenziebaker_: https://www.instagram.com/mackenziebaker_/
Check out Fortitude Nutrition Coaching for all of your nutrition coaching needs: https://www.fortitudenutritioncoaching.com.au/1-on-1
Tune into the Macabolic Podcast to hear more from him: https://open.spotify.com/show/3Stxp6eOyximkQuuYbdFO4
Read his blog article: “10 Tips To Maximise Crossfit Performance During Fat Loss” – https://www.macabolic.com.au/blog/2020/7/7/10-tips-to-maximise-crossfit-performance-during-fat-loss
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
A comprehensive guide to meal planning and prepping - Ep. 48
This solo episode is a comprehensive guide on how to create a regular meal timetable, build enjoyable, diverse meals that meet your nutritional targets with minimal fuss and cooking skills, and plan and prep them so that you’re always on top of your fitness goals, even when leading a busy life.
Links and resources:
Blog article: “4 Ways to Hit Your Calorie and Protein Targets” – https://www.fittotransformtraining.com/blog/hit-your-calorie-and-protein-targets
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
What you need to know about creatine - With Dr. Scott Forbes - Ep. 47
There’s no better person to discuss creatine, one of the most researched supplements in the fitness and health industry, than Dr. Scott Forbes, also known as Dr. Creatine, who joins me today to share everything you need to know if you’re considering this substance to support your fitness and health goals.
A current associate professor at Brandon University in Canada, Scott Forbes has dedicated his career to improving athlete performance and has extensive research experience within the field of creatine supplementation.
Links and resources:
Follow Dr. Scott Forbes on IG @scott_forbes_phd https://www.instagram.com/scott_forbes_phd/?hl=en
Contact him at ForbesS@brandonu.ca
“Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults” by Forbes et al., 2021: https://pubmed.ncbi.nlm.nih.gov/34199420/
“Creatine Supplementation in Women’s Health: A Lifespan Perspective” by Smith-Ryan et al., 2021: https://www.mdpi.com/2072-6643/13/3/877
“The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis” by Burke et al. 2023: https://www.mdpi.com/2072-6643/15/9/2116
How to manage hunger on a fat loss diet - Part 2 - Ep. 46
To wrap up this two-episode mini-series, I’m going to cover key food choices to help you feel as satiated as realistically possible in a caloric deficit.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to manage hunger on a fat loss diet - Part 1 - Ep. 45
In the first part of this two-episode mini-series, I’m going to discuss mindset strategies and daily habits to manage hunger effectively during a fat loss phase.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to develop a successful mindset - With Dr. Kasey Orvidas - Ep. 44
Today I have the pleasure to interview Kasey Orvidas on how to develop a successful mindset to pursue your health and fitness goals.
Kasey has a Ph.D. in Psychology, runs her own coaching business, and mentors other coaches in the areas of health behaviour change, mindset, motivational interviewing, and habit formation.
Links and resources:
Follow her @coachkaseyjo on IG: https://www.instagram.com/coachkaseyjo/
Visit her website: https://www.kjocoaching.com
Check out her Health Mindset Coaching Certification: https://www.healthmindsetcert.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Load selection and exercise progression - Ep. 43
In this solo episode, I discuss how to choose the right weight for a brand-new exercise, when to increase reps or load to progress a lift, and how to increase the load when the weight increments are too large to stay in your programmed rep range.
Links and resources:
Ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/vINoTjvBtzb
Ep. 41: “A guide to effective warm-ups” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-guide-to-effective-warm-ups---Ep--41-e22hhp0
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to run effective mini-cuts - With Steve Hall - Ep. 42
Today I have my first repeat guest interview with none other than Steve Hall from Revive Stronger, who joins me to discuss:
- What mini-cuts are
- Who they’re best suited for
- How to set up your training and nutrition to mini cut effectively
- … And more!
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Check out the Mini Cut Movement: https://revivestronger.com/mini-cut-movement/
Follow Revive Stronger on Instagram @teamrevivestronger https://www.instagram.com/teamrevivestronger/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
Ep. 13: “Fundamental principles for massing” – https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk
Ep. 3: “How to set your own fat loss targets” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
A guide to effective warm-ups - Ep. 41
In this solo episode, I cover the different types of warm-ups and how to use them in order to enhance your resistance training performance.
Links and resources:
Research paper: “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications” by McGowan, 2015 - https://pubmed.ncbi.nlm.nih.gov/26400696/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Exercise selection and execution for hypertrophy - With Chris Barakat - Ep. 40
In this episode, I get to interview physique coach, pro bodybuilder, adjunct professor, and human performance researcher Chris Barakat on the topic of exercise selection to maximise hypertrophy.
We discussed:
- How to choose the right exercises for a muscle group
- How to gauge if an exercise is effective
- How to get the highest hypertrophic stimulus from each rep
- … And more!
Links and resources:
Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/
Visit his website: schoolofgainz.com
Purchase his eBook, “The Ultimate Guide to Body Recomposition”: https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition
Use the discount code FTT for 20% off the ebook and his training programs.
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 fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
Q&A #2: “Undoing” fat loss progress on holiday, discomfort with weight gain, KT tape for binding, and time-efficient workouts - Ep. 39
In this solo Q&A, I’m going to answer the following questions:
- I spent a week away and couldn’t track calories as accurately as usual. I did my best to make the right choices, but I can’t be sure. Have I undone my fat loss progress?
- Any suggestions when feeling uncomfortably large in a muscle-building phase?
- What’s your experience wearing tape on your chest when working out?
- What’s your recommendation on a workout for when you’re short on time?
Links and resources:
Ep. 26 – What if you messed up? – https://anchor.fm/fit-to-transform/episodes/What-if-you-messed-up----Ep--26-e1t30ko
Ep. 3 – How to set your own fat loss targets - The No Quit Kit Series – https://spotifyanchor-web.app.link/e/kPJp21ZFFyb
Ep. 30 – How to use the scale as a tool for fat loss and muscle gain – https://anchor.fm/fit-to-transform/episodes/How-to-use-the-scale-as-a-tool-for-fat-loss-and-muscle-gain---Ep--30-e1u8vrs
Ep. 14 – Making the most of a massing phase: myths, realistic expectations, and mindset tips – https://anchor.fm/fit-to-transform/episodes/Making-the-most-of-a-massing-phase-myths--realistic-expectations--and-mindset-tips---Ep--14-e1p5gfl
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Peri-workout nutrition - Ep. 38
This solo episode is a deep dive into peri-workout nutrition, or when and what to eat and drink before, during, and after training in order to maximise performance, recovery, and your long-term results.
I’m going to cover:
- Nutrient timing
- Best protein, carbs, and dietary fat options
- Hydration and electrolytes
Links and resources:
Blog article: “Peri-Workout Nutrition: What to Eat Before and After Training” - https://www.fittotransformtraining.com/blog/peri-workout-nutrition
Research paper: “International society of sports nutrition position stand: nutrient timing” - https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Harnessing ROM to maximise hypertrophy - With Milo Wolf - Ep. 37
In this episode, I’m talking to Milo Wolf, a coach, bodybuilder, powerlifter, and PhD student, about his current research and views on the relationship between range of motion (ROM) and hypertrophy.
Starting from his interpretation of the available evidence to date, Milo shares a new, cutting-edge perspective on the best ROM for hypertrophy (spoiler alert: it may not be full ROM) and on how to apply this knowledge to your own training.
If your goal is to maximise hypertrophy using science as a guide, this is certainly going to be a thought-provoking episode for you.
Links and resources:
Milo’s systematic review and meta-analysis: “Partial vs full range of motion resistance training” – https://sportrxiv.org/index.php/server/preprint/view/198/version/246
Read Milo’s other research on Research Gate: https://www.researchgate.net/profile/Milo-Wolf-2
Connect with Milo on IG @wolfcoach_: https://www.instagram.com/wolfcoach_/
Check out his website: https://wolfcoaching.net/
Listen to his podcast, Muscle and Feels: https://www.muscleandfeels.com
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to overcome a muscle growth plateau - Ep. 36
Struggling to gain weight or to improve your training performance in a muscle-building phase?
In this solo episode, I’m going to address practical nutrition- and training-related strategies to troubleshoot each of these issues and get the needle moving once again in the direction of productive gains.
Links and resources:
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
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - Ep. 35
Mr. Ntanos is one of the UK’s leading gender-affirming surgeons, specialising in top surgery for gender-diverse people assigned female at birth.
In today’s episode, Mr. Ntanos joins me for an in-depth conversation on this life-changing surgery.
By sharing our respective experiences as coach and surgeon, we aim to offer all of you listeners a sustainable approach to training and nutrition to help you achieve your desired results and make a smooth recovery after the procedure.
Links and resources:
Check out Mr. Ntanos’s website: http://ioannisntanos.com/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
More than fat loss: a multi-phasic approach to transform your physique - Guest appearance - Ep. 34
In this episode, I had the honour of making a guest appearance on the 100% Real With Ruby Podcast!
Here’s a sneak peek of what we talked about:
- Why a fat loss diet isn’t enough to meaningfully change your physique
- The different phases in the physique development process, and how to transition smoothly from one to the other
- What to focus on during a muscle-building phase, how to set up your caloric surplus and rate of gain, and what to expect from this phase
- … 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
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to be consistent with fitness for decades - With Jeff Alberts - Ep. 33
3DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he’s been able to stay consistent with training for over 36 years.
If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades.
Links and resources:
Visit the 3DMJ website: http://3dmusclejourney.com/
Connect with Jeff on Instagram @3dmj_godfather: https://www.instagram.com/3dmj_godfather/
Check out the 3DMJ Team YouTube channel: https://www.youtube.com/@Team3DMJ
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to overcome a fat loss plateau - Ep. 32
In this episode, I do a deep dive into the definition of a fat loss plateau, the two main reasons why a plateau can take place, and how to troubleshoot them.
Links and resources:
Blog article: “Troubleshooting Fat Loss Plateaus (Without Lowering Calories)” – https://www.fittotransformtraining.com/blog/fat-loss-plateaus
Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Ep. 17: “Tracking calories 101” – https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o/a-a8afc9k
Blog article: “How to Have a Successful Diet Break” – https://www.fittotransformtraining.com/blog/diet-break
Ep. 12: “How to plan a successful fat loss phase” – https://anchor.fm/fit-to-transform/episodes/How-to-plan-a-successful-fat-loss-phase---Ep--12-e1ohok6/a-a8afc9k
Ep. 30: “How to use the scale as a tool for fat loss and muscle gain” – https://anchor.fm/fit-to-transform/episodes/How-to-use-the-scale-as-a-tool-for-fat-loss-and-muscle-gain---Ep--30-e1u8vrs
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
Maximum fat loss with minimal muscle loss - With Dr. Bill Campbell - Ep. 31
Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida.
In this interview, we cover everything you need to know to maintain as much muscle as possible during a fat loss diet.
In addition, Dr. Campbell shares his interpretation of the current scientific literature in regards to diet breaks, refeeds, cardio for fat loss, and more.
If you’re looking to improve your physique, don’t miss out on all the practical takeaways in this episode.
Links and resources:
Follow Dr. Campbell on Instagram @billcampbellphd https://www.instagram.com/billcampbellphd/
Visit his website and check out the “Body by Science” research review: https://www.billcampbellphd.com
Sign up for the Physique Coaching Academy: https://cleanhealth.edu.au/product/online-courses/physique-coaching-academy/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to use the scale as a tool for fat loss and muscle gain - Ep. 30
In this solo episode, I discuss how to use the scale as a tool in your fat loss and muscle-building phases.
I want this knowledge to empower you to not only achieve your fitness goals, but also improve the difficult relationship that many of us share with this device.
I hope that my perspective and suggestions help you take back the power you deserve to have over the scale, so that it will no longer dictate your worth or whether you have a good or bad day.
Links and resources:
Blog article: “How to Track Your Weight for Muscle Gain or Fat Loss (Part 1)” – https://www.fittotransformtraining.com/blog/how-to-track-your-weight
Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Blog article: “How to Design Your Own Diet” – https://www.fittotransformtraining.com/blog/design-your-own-diet
Free made-for-you weight chart – https://docs.google.com/spreadsheets/d/19_-KahnCnR_tqtFkXdRFPYtxr0lAOqRTSeYe7jUDzAQ/edit?usp=sharing
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
The truth about gut health - With Dr. Gabrielle Fundaro - Ep. 29
With a PhD in Human Nutrition, Foods, and Exercise, Dr. Gabrielle Fundaro is the current coach and owner of Vitamin PhD Nutrition, a writer for Examine.com, and a board member of both Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA).
In this interview on gut health, Dr. Fundaro thoroughly explains what we know and don’t know about it, how to practise good gut health hygiene, and how to tell apart reputable information from harmful “quackery”.
Thanks to Dr. Fundaro’s extensive knowledge and experience, this episode is a valuable primer on everything you need to know about gut health.
Links and resources:
Visit Dr. Fundaro’s website: https://www.vitaminphdnutrition.com
Connect with her on Instagram @vitaminphd: https://www.instagram.com/vitaminphd/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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 to choose the right online coach - Ep. 28
As an online coach who’s also been coached by another online coach, I offer my perspective on practical considerations to make in order to hire the right online coach for you.
I cover the most important components of the research process, including the coach’s qualifications and insurance; their specialisation; their clients’ experience; and more.
So, if you’re looking for your first online coach, this episode is for you.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
An evidence-based approach to staying motivated - Ep. 27
In this solo episode, I answer the million-dollar question: “How do you stay motivated?”
Starting with the scientific definition of motivation, I cover the different types of motivation (spoiler alert: it’s more complicated than intrinsic and extrinsic).
I then share some practical tips to increase and harness motivation in pursuit of your goals.
Links and resources:
Blog article: “A Comprehensive Guide to Successful Goal Setting” – https://www.fittotransformtraining.com/blog/goal-setting
“Intrinsic and Extrinsic Motivations: Classic Definitions and New Direction” by Ryan and Deci (2000): https://www.sciencedirect.com/science/article/pii/S0361476X99910202
“Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being” by Ryan and Deci (2000): https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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
What if you messed up? - Ep. 26
Welcome to the first solo episode of 2023!
In this short, sharp and hopefully effective episode, I aim to help you reframe your conception of “failure” and move forward if you feel that you “messed up” over the winter holidays.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
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