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 NikiasSep 09, 2022
What to do if your training performance is stalling or getting worse - Ep. 95
This solo episode is all about how to troubleshoot your training program when your performance is stalling or decreasing.
Links and resources:
Ep. 22: “Demystifying progressive overload - With Brian Minor” – https://anchor.fm/fit-to-transform/episodes/Demystifying-progressive-overload---With-Brian-Minor---Ep--22-e1rtddk
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Improving your relationship with exercise - With Clara Swedlund - Ep. 94
Clara is a trainee sport and exercise psychologist and an online coach.
In this episode, we cover:
- What does it mean to have a “healthy” relationship with exercise?
- How can you improve it if you struggle to exercise consistently?
- What if, on the other hand, you exercise too much?
… And more!
Links and resources:
Connect with Clara on Instagram at either @the_exerpsych (https://www.instagram.com/the_exerpsych/) or @clara_theexerpsych (https://www.instagram.com/clara_theexerpsych/).
Visit her website: https://theexerpsych.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Q&A: Cravings, strength vs hypertrophy, machines vs free weights, and more - Ep. 93
Today I’m answering these questions:
- How do you deal with cravings?
- How important is it to hit fibre and protein targets daily VS weekly?
- How do you deal with an exercise you really hate doing?
- What’s the difference between training for strength vs hypertrophy?
- Machines vs free weights: which is better?
- Can two people with the same height, weight, and body composition burn different amounts of calories?
Links and resources:
Research paper: “Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis” by Haugen et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37582807/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD - Ep. 92
Greg Potter is a speaker, consultant, and coach with a PhD focused on sleep, circadian rhythms, nutrition, and metabolism.
In this episode, we discuss:
- What are the dimensions of sleep health and how do they interact?
- How can sleep health influence muscle growth and fat loss?
- What are some tips to improve sleep if you feel you’ve already tried everything?
… And more!
Links and resources:
Listen to Greg’s podcast, Reason & Wellbeing: https://podcasts.apple.com/gb/podcast/reason-wellbeing/id1690563973
Greg’s Instagram account @gregpotterphd: https://www.instagram.com/gregpotterphd/
Greg’s X account @GregPotterPhd: https://twitter.com/GregPotterPhD
Use the code JEEVANGREG10 for 10% off life coaching with Jeevan: https://jeevancoach.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
My first mini cut: an insider’s look - Ep. 91
Between February and March 2024, I ran my first ever mini cut.
In this episode, I’m going to cover:
- Why I chose to do so
- How I set it up
- What I learnt about myself and bodybuilding
- Mistakes and curveballs
- Practical applications for you and your future fat loss phases
Links and resources:
Ep. 41: “How to run effective mini cuts – With Steve Hall” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-run-effective-mini-cuts---With-Steve-Hall---Ep--42-e230ego
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
How to stop chronic dieting and start transforming your physique and health - With Jeremiah Bair - Ep. 90
Jeremiah Bair is a fellow online coach with a wealth of experience helping cis women stop chronically dieting and start getting real physique results.
In this episode, we do a deep-dive into:
- Why you’re not seeing the results you want by pushing for fat loss
- How to apply resistance training to transform your physique
- The importance of peri-workout nutrition
- … And more!
Links and resources:
Connect with Jeremiah on IG @jeremiahbair: https://www.instagram.com/jeremiahbair/
Tune into his podcast Living Lean: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Check out his website: https://elevatedcoachingsystems.com/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
How to stop over-eating at night - Ep. 89
Evening and night-time over-eating is a very common issue many of my clients face or have faced.
This may surprise you, but I don’t think you need more discipline around sugary food at night.
In this episode, I’m doing a deep dive into what’s going to be a lot more helpful in overcoming this challenge.
Links and resources:
Podcast ep. 59: “How to support ADHD with nutrition - With Steph Smith” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Supporting-ADHD-with-nutrition---With-Steph-Smith---Ep--59-e28040j
Podcast 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
Podcast ep. 24: “The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin” - https://anchor.fm/fit-to-transform/episodes/The-effects-of-flexible-and-rigid-restraint-on-fat-loss-success---With-Laurin-Conlin---Ep--24-e1s8kg5
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Training to failure VS Reps in reserve: latest evidence - With Martin Refalo - Ep. 88
Martin Refalo is back on the show to discuss his latest study, investigating the difference between training to failure and leaving 1-2 reps in reserve (RIR) in experienced resistance trainees.
Which came out on top in this study: failure or a perceived 1-2 RIR? Tune in to find out!
Links and resources:
Martin’s latest study: “Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals” – https://www.tandfonline.com/doi/pdf/10.1080/02640414.2024.2321021
Martin’s first appearance in ep. 23: “Effective applications of failure training” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l
Martin’s open access systematic review and meta-analysis: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” – https://link.springer.com/article/10.1007/s40279-022-01784-y
Connect with Martin on IG @mrfitness__: https://www.instagram.com/mrfitness__/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 2 - Ep. 87
George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.
So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics.
Links and resources:
Find out more about George’s work on his website: https://myominds.com/
Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/
Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 1 - Ep. 86
George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.
So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics.
Links and resources:
Find out more about George’s work on his website: https://myominds.com/
Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/
Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Fat loss tips for smaller people - Ep. 85
If you’re a smaller person like me, you’ll have some extra challenges to contend with on the road to fat loss.
In this episode, I cover a number of practical strategies on how to overcome them.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Gaining muscle at maintenance vs a surplus - With Jeff Hoehn - Ep. 84
Body recomp coach Jeff Hoehn and I sit down to discuss:
- The factors you need to work on in order to make the most of a muscle-building phase
- The differences between maintenance calories and a surplus
Links and resources:
Connect with Jeff on IG @jeffhoehn_: https://www.instagram.com/jeffhoehn_/
Check out his Mind-Muscle Connection Podcast: https://open.spotify.com/show/5s6nzc5zYEiwNLa4MrKDOu
Visit his YouTube channel: https://www.youtube.com/channel/UCc_USU40fOvIdaBtTlGKZAQ
My blog article – “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Q&A: Short warm-ups, metabolic damage, and intermittent fasting - Ep. 83
- How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs?
- How short can my warm-up be and still be effective?
- How do you track your bodyweight if you have a period?
- Is it normal for limbs to grow at different rates?
- Where to eat if eating out a lot?
- Will dieting on 1200 calories slow my metabolism?
- Do you need to have a maintenance phase between cuts and bulks?
- What do you think about fasting?
Research paper on intermittent fasting: “Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial” by Teong et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37024596/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
How much protein can you absorb per meal? - With Dietician Astrid Naranjo - Ep. 82
Astrid Naranjo is a clinical dietician and nutritionist, a nutrition coach for Team Biolayne, and a writer for Weightology.
Starting from a recent study on protein that Astrid reviewed for the January issue of Weightology, we covered a number of protein-related questions:
- Can your body only absorb 30g of protein at every meal?
- What’s the optimal timing for protein after training?
- Do you need to worry about leucine to maximise MPS?
So tune in for a deep-dive into protein for muscle growth.
Links and resources:
Research paper: "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" – https://www.cell.com/cell-reports-medicine/pdfExtended/S2666-3791(23)00540-2
Connect with Astrid on IG @antidiet_dietitian: https://www.instagram.com/antidiet_dietitian/
Check out all her eBooks, products, and services on her website: https://astrid-dietitian.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
How to be more successful with your training and mindset this year - Ep. 81
In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want.
Links and resources:
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 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
Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-hard-do-you-need-to-train-for-effective-muscle-growth----Ep--9-e1nhq6b
Blog article: “How do you know you’re training hard enough?” – https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy
Podcast ep. 28: “How to choose the right online coach” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-choose-the-right-online-coach---Ep--28-e1tlm9q
Podcast ep. 5: “Fat loss without the scale and gender-affirming gains – With Client Corey” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-without-the-scale-and-gender-affirming-gains---With-Client-Corey---Ep--5-e1mbdi0
What you need to know about body recomposition - With Chris Barakat - Ep. 80
Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time.
Links and resources:
Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/
Visit his website: schoolofgainz.com
Read his free blog article, “Body Recomposition: Can you Build Muscle & Lose Fat at the Same Time?”: https://www.schoolofgainz.com/resources/body-recomposition-build-muscle-lose-fat
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 any product on Chris’s website.
Sign up for “Master Your Mind, Better Your Body” webinar with Chris at this link to get an 80% discount off the original price: https://www.kjocoaching.com/offers/zpBXFvKN/checkout?coupon_code=80OFF
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
6 ways to be more successful with nutrition this year - Ep. 79
These are six fundamentals to implement if you want to be more successful with nutrition this year.
Links and resources:
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
Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake” by Hall et al., 2019 – https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf
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
How to pursue physique goals with a healthier mindset - With Shannon Beer - Ep. 78
Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results.
These are some of the questions we covered:
- Does having physique goals always inevitably lead to developing a negative relationship with food, exercise, and your body image?
- Should you feel guilty for wanting to change your body?
- What’s the difference between a “lifestyle physique” and a “one-off physique”?
Links and resources:
Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/
Listen to the Consilience Podcast: https://www.coachshannonbeer.com/podcast
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
A comprehensive guide to transitioning away from calorie-tracking - Pt. 2 - Ep. 77
Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.
In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go.
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
Stuck in a “motivation rut”? - Mini Mindset Musings Ep. 3
If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut.
In this episode, I cover what you can do about it.
Links and resources:
MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju
Ep. 27: “An evidence-based approach to staying motivated” - https://anchor.fm/fit-to-transform/episodes/An-evidence-based-approach-to-staying-motivated---Ep--27-e1t8r32
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
A comprehensive guide to transitioning away from calorie-tracking - Pt. 1 - Ep. 76
Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully.
In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or festive meal.
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
The best rep range for hypertrophy - With PhD student Daniel Plotkin - Ep. 75
If you’ve ever wondered:
- How many reps is it best to do for hypertrophy?
- Is it better to progress by adding reps or adding load?
- Can I use different rep ranges to target different muscle fibres?
Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more.
Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University.
Links and resources:
Daniel’s IG @danielplotkin: https://www.instagram.com/danielplotkin/
Daniel’s YouTube channel @Daniel-Plotkin: https://www.youtube.com/@Daniel-Plotkin
Daniel’s Twitter (X) @DanielPlotkin_: https://twitter.com/danielplotkin_
Daniel’s Tiktok @daniel_plotkin: https://www.tiktok.com/@daniel_plotkin
Read Daniel’s research paper: “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/
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
What’s stopping you from training hard enough and how to overcome it - Ep. 74
If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth.
In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions.
Links and resources:
Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/C1MS5wBJhFb
Podcast ep. 43: ”Load selection and exercise progression” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Load-selection-and-exercise-progression---Ep--43-e23clf9
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
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