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...

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...

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...

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://samsnewsletter.com/ You can...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

During today’s solo episode, you’re going to learn how to boost your metabolism and lose more fat without exercising more Here’s the breakdown: What “TDEE” means (01:37)Your basal metabolic rate (02:58)Weight loss versus fat loss (04:53)NEAT and NEPA (11:55)The best “fat loss workouts” (17:00)The thermic effect (23:48)Lean versus non-lean protein sources (25:43)Your action steps (27:34)To recap the breakdown of your TDEE: Your basal metabolic rate (60-75%)Non-exercise activity (10-15+%)Your...

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”...

On today’s episode of Transformation Talks, we’re joined by Emma Storey-Gordon, an online coach, personal trainer, and the co-owner of EIQ Nutrition and AF Mentors. Here’s what we got into in today’s talk: The value of rest and recovery (02:40)How the 80/20 principle can produce better results (04:47)Learning where to direct your efforts (08:50)Resisting the temptation to restrict (14:20)Adjusting your plan during your menstrual cycle (21:44)Eating more to avoid overeating (25:20)How...

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...

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...

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...

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...

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...

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...