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Fit to Transform Podcast with Coach Nikias

Fit to Transform Podcast with Coach Nikias

By Nikias Tomasiello
Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset.

With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life.

If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.
Nutritional considerations for gender-diverse people - With Dr. Whitney Linsenmeyer - Ep. 11
How can hormone replacement therapy impact the health of a gender-diverse person? How do you know whether to use female or male reference values to calculate your caloric needs and other nutritional needs? Which nutritional principles would you benefit from basing your diet on as a gender-diverse or cisgender person? Dr. Whitney Linsenmeyer, a Registered Dietician, an Assistant Professor at Saint Louis University in Missouri, and a spokesperson for the Academy of Nutrition and Dietetics, joins me on the podcast to cover the answers to all these questions… and more! Resources: Dr. Whitney Linsenmeyer: https://www.slu.edu/doisy/faculty/linsenmeyer-whitney.php Dr. Linsenmeyer’s gender-inclusive handouts on healthy eating guidelines: https://sites.google.com/slu.edu/transgendernutrition/home More information on the sex-specific aspect of a nutrition assessment – “An Examination of the Sex-Specific Nature of Nutrition Assessment within the Nutrition Care Process: Considerations for Nutrition and Dietetics Practitioners Working with Transgender and Gender Diverse Clients”: https://www.jandonline.org/action/showPdf?pii=S2212-2672%2822%2900106-X Harvard Health website for more information on the Mediterranean diet: https://www.health.harvard.edu WPATH Standards of Care: https://www.wpath.org/publications/soc University of California San Francisco Guidelines for the Primary and Gender-Affirming Care of Transgender and Gender Nonbinary People: https://transcare.ucsf.edu/guidelines The DASH diet: https://www.nhlbi.nih.gov/education/dash-eating-plan The Dietary Guidelines for Americans 2020-2025: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf The EatWell Guide (UK) - https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/ Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html 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
01:00:33
September 23, 2022
Q&A #1: Feeling hungry all the time, which macros to track, vegan and vegetarian protein, fibre tips - Ep. 10
Questions covered: I’m struggling with sticking to a diet because “I like to eat”, and I’m always hungry/snacky. What can I do? Do you need to track all of your macros? How do you eat more protein as a vegetarian/vegan? How can you eat more fibre? Resources: Blog article – “Macros 101”: https://www.fittotransformtraining.com/blog/macros-101  Blog article – “Vegetarian-Friendly Protein Hacks”: https://www.fittotransformtraining.com/blog/vegetarian-friendly-protein-hacks Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Join the waiting list for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html 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
41:55
September 16, 2022
How hard do you need to train for effective muscle growth? - Ep. 9
In episode 8, Dr. Eric Helms explained the relationship between volume (the number of sets you do per body part per week) and hypertrophy. However, not all sets are created equal. To build muscle effectively, you need to make each set hard enough to stimulate the target muscle. But how do you know you’re training hard enough? Today’s episode is jam-packed with practical takeaways that you can apply the next time you hit the gym in order to make every single set count towards your gains. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “How Do You Know You’re Training Hard Enough?”: https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy 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
22:34
September 09, 2022
Evidence-based programming for hypertrophy - With Dr. Eric Helms - Ep. 8
Dr. Eric Helms is the Chief Science Officer at 3DMJ, an online coaching company for strength and physique athletes, and a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, with a PhD in strength and conditioning, a Masters in nutrition, and a second Masters in exercise science and health promotion. He’s also a professional bodybuilder, a raw powerlifter, and a weightlifter. In other words, he’s a lover of all strength and physique sports. In today’s episode, he joins the podcast to answer these questions on evidence-based programming for hypertrophy: How do you design an effective hypertrophy training program? How many sets per body part should you do every week? How often should you train each body part? Are there any “best” exercises? How many exercises should you do for the same muscle? How often should you switch exercises? … And much more! Listen to the end for perhaps the most important component of a truly effective program. Resources: Visit 3dmusclejourney.com to find out more about Eric’s books, podcasts, articles, and videos. Listen to the Iron Culture Podcast with Eric and Omar Isuf: https://ironculture.libsyn.com Follow Eric on Instagram @helms3dmj https://www.instagram.com/helms3dmj/ 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 newsletter: https://mailchi.mp/4b368c26baa8/noquitkitsignup
01:03:37
September 02, 2022
How to build muscle effectively in every workout - Ep. 7
If you’re serious about building muscle, you can’t rely on an effective program alone. While a well-designed program is fundamental to accomplish this goal, you also need to know what to focus on in every single session in order to maximise your gains. That’s exactly what I’m going to cover in this episode. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “Do You Need to Train to Failure to Grow Muscle?”: https://www.fittotransformtraining.com/blog/failure-training-for-hypertrophy 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: https://mailchi.mp/4b368c26baa8/noquitkitsignup
15:58
August 26, 2022
My story: from fighting an eating disorder and gender dysphoria to thriving with bodybuilding - Ep. 6
It’s high time I introduced myself and my own fitness journey. Today I tell you my own story, in which gender identity and fitness intertwine to shape the person and the coach that I am today. I’m going to have a very honest and open conversation about my childhood and teenage years, during which I developed an eating disorder due to gender dysphoria. I’m also going to share how I was able to turn my life around, recover from the eating disorder, and finally start thriving by adopting what I call “a bodybuilding lifestyle” (since I don’t compete yet). With this story, I hope to connect with you and to help you understand why coaching feels like my purpose in life. Important: I mention a restrictive eating disorder, disordered eating habits, an unhealthy bodyweight, and excessively low caloric intakes. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “From Anorexia and Gender Dysphoria to Bodybuilding and Self-Acceptance”: https://www.fittotransformtraining.com/blog/from-anorexia-to-bodybuilding 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: https://mailchi.mp/4b368c26baa8/noquitkitsignup
28:22
August 19, 2022
Fat loss without the scale and gender-affirming gains - With Client Corey - Ep. 5
Important announcement! Sign-ups for Transformation Kickstart close this Friday August 19th. Read more and sign up here: https://www.fittotransformtraining.com/group-coaching.html Welcome to my first ever client interview! In this episode, my one-on-one online coaching client Corey, a transgender man from Brighton, UK, shares his story, including: How he struggled with body image from an early age as he was brought up in a fat-shaming culture as a person assigned female at birth How he felt out of control around food and had never been able to lose body fat in a healthy and sustainable way How he decided that enough was enough, and he was ready to start his journey with the help of a coach (me) How he lost a grand total of 61 cm (24 inches) from seven different body sites, and got into top shape for top surgery, without ever stepping on a scale How he was able to masculinise his physique working out at home with dumbbells, a pull-up bar, and resistance bands … And more! If you can relate to any of these aspects of Corey’s story, you’ll love this episode. Resources: Corey’s fantastic results: https://www.instagram.com/p/Cfbzok4jh1q/?utm_source=ig_web_copy_link Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
48:01
August 12, 2022
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 2
In the second part of this episode, I focus on realistic expectations: how much weight you can expect to lose; how “perfectly” you need to nail your calories; whether you’re going to lose weight eating the same calories for your entire diet; and more! Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
25:47
August 05, 2022
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 1
Dieting successfully takes time and effort, but, with an effective long-term perspective, you can enjoy the process and finally achieve the results you deserve for your hard work. In this episode, I discuss what you need to know to adopt this effective perspective. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
30:02
August 03, 2022
How to set your own fat loss targets - The No Quit Kit Series Ep. 3
This episode covers everything you need to know to start your fat loss diet: your fat loss priorities (calories, protein, steps, cardio, etc.), why they’re important, and how to set your own starting targets. I also want to give a shoutout to Sloane, a client and listener of the podcast, for letting me know that the volume of the previous two episodes was a little low. I tried to turn it up for this episode, and I look forward to hearing what you think of it. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Email me and I’ll calculate your starting fat loss calories (for free): fittotransform@gmail.com Blog article – “A Comprehensive Guide to Protein for Muscle Growth”: https://www.fittotransformtraining.com/blog/guide-to-protein Free calorie calculator and nutrition guide: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
39:06
July 29, 2022
Why SMART goals alone don't work - The No Quit Kit Series Ep. 2
When I was trying to use SMART goals at the beginning of my coaching career, they weren’t enough for my clients to achieve their physique goals, be they fat loss or muscle gain. Since implementing a more effective goal setting method, I’ve seen huge improvements in their motivation, discipline, and commitment, which in turn has increased their success rate tenfold. In this episode, I’m doing a deep dive into the science of goal setting and into my own goal setting method, which you can apply to your own lifestyle transformation. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com “How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
22:51
July 22, 2022
Retrain your mindset for long-term fat loss success - The No Quit Kit Series Ep. 1
What makes your mindset ineffective for fat loss? And how can you retrain your mindset for long-term success? The aim of this episode is to empower you with the answers to these questions. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html
24:23
July 15, 2022