Episodes
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In this solo episode, I spill the beans on the four phases of physique transformation I employ with all my clients when I design their physique and lifestyle transformation plan.
Not only do I delve into these phases in plenty of detail.
I also cover an imaginary year-long physique transformation plan for two imaginary clients with very different goals in order to give you a practical example of what your own plan may look like.
If you want to plan your own 2025 physique and lifestyle journey, don’t miss out on 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 retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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The episode you need this festive season if you struggle with over-eating at social meals.
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
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Missing episodes?
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Coach Laura Savino is the founder of online coaching company Elevated Pursuit Nutrition (EPN).
In this episode, we delve into the science and practical application of setting up and executing a muscle-building phase in a surplus, including:
How to overcome the fear of committing to a calorie surplus How to set calories and macros to maximise muscle gain and minimise fat gain Nutrition periodization Common nutrition and training mistakes in a muscle-building phase … And more!Links and resources:
Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/
Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/
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
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This solo episode covers four ways to think about nutrition that make a big impact, but aren’t often discussed:
The law of diminishing returns applies to taste, but not calories. Eating slowly is more empowering than you give it credit for. The “default diet” is underrated to achieve structured flexibility. Maintenance is an underrated form of progress.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
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In this episode, I cover some research to help you put holiday weight changes into perspective, and my top strategies to navigate the festive season successfully.
Links and resources:
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala et al. (2017) - https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/
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
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Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy.
We talked about:
What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more!Links and resources:
“The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” by Pelland and colleagues - https://sportrxiv.org/index.php/server/preprint/view/460/967
Check out the MASS Research Review: https://massresearchreview.com
Visit the 3DMJ website: https://3dmusclejourney.com/
Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/
Fit to Transform Podcast Ep. 8: “Evidence-based programming for hypertrophy - With Dr. Eric Helms” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka
Check out the Data Driven Strength Podcast: https://creators.spotify.com/pod/show/datadrivenstrength
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
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
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Two weeks ago, I flew to New York to spend the week with one of my younger brothers. In this episode, I use this trip as an example to illustrate how you can apply the travel tips from ep. 122 and 123 in a real-life scenario.
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
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Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.
Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home.
Links and resources:
Listen to Brandon’s first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf
Email Brandon at [email protected]
Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/
Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi
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
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Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.
Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home.
Links and resources:
Listen to Brandon’s first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf
Email Brandon at [email protected]
Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/
Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi
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
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In this Q&A episode about nutrition, I’m covering the following questions:
What should your weight goal be? Why can’t you stick to any diet, no matter how many you try? Can you have higher- and lower-calorie days in a bulking phase? Why are other people losing weight faster than you?Links and resources:
Ep. 116: “How fat loss impacts muscle growth - With Dr. Eric Trexler”: https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-fat-loss-impacts-muscle-growth---With-Dr--Eric-Trexler---Ep--116-e2o4sl2
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 retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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In this Q&A episode about training, I’m covering the following questions:
How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again? Deloads: what, when, and why do them? Should I do isolation lifts for glutes or are compounds enough? If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher?Links and resources:
Ep. 75: “The best rep range for hypertrophy - With PhD student Daniel Plotkin” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/The-best-rep-range-for-hypertrophy---With-PhD-student-Daniel-Plotkin---Ep--75-e2d4v71
Research paper: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy” by Singer et al., 2024 - https://www.researchgate.net/publication/379791270_Give_it_a_Rest_A_systematic_review_with_Bayesian_meta-analysis_on_the_effect_of_inter-set_rest_interval_duration_on_muscle_hypertrophy
Research paper: “Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations” by Coleman et al., 2024 - https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/#sec24
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
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With a Doctorate in Dental Surgery from the University of Maryland, Dr. Allan Bacon is a certified personal trainer, a certified physique and bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.
In this comprehensive interview, we discuss a number of topics pertaining to health and physique, including but not limited to:
The health benefits of muscle Inflammation and insulin The best approach if you’re “skinny fat” What you need to know about body fat percentagesLinks and resources:
Connect with Allan on Instagram @drallanbacon: https://www.instagram.com/drallanbacon/
Visit his company’s website: mauiathletics.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
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In this episode, I had the honour of making another guest appearance on the 100% Real With Ruby Podcast!
Here’s a sneak peek into our conversation:
Why you’re training hard, but not seeing the results you want The most effective training and nutrition approaches for muscle growth How your body image is holding you back from getting the results you want … And a lot more!Links and resources:
Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1
Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/
Visit Ruby’s website: https://transformxruby.wordpress.com
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
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In this solo episode, I’m going to cover the types of “bulking” or muscle-building phases in a surplus that I support or advise against.
Links and resources:
Ep. 84: “Gaining muscle at maintenance vs a surplus - With Jeff Hoehn” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Gaining-muscle-at-maintenance-vs-a-surplus---With-Jeff-Hoehn---Ep--84-e2fff2h
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
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In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including:
How low can your calories go without risking muscle loss? Does getting leaner enhance muscle growth in a subsequent bulking phase? Do maintenance phases between a deficit and a surplus have any benefits? How do you decide when to end a fat loss diet? … And more!Links and resources:
Eric’s article: “Building Muscle in a Caloric Deficit: Context is Key” – https://www.strongerbyscience.com/muscle-caloric-deficit/
Listen to his previous interview on this show: Ep. 106 - Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-metabolism-all-about-metabolic-adaptation-and-metabolic-damage---With-Dr--Eric-Trexler---Ep--106-e2lmk3g
Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out MASS: massresearchreview.com
Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams
Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034
Tune into the Iron Culture Podcast: https://ironculture.libsyn.com/
Follow MASS on IG: https://www.instagram.com/massresearchreview/
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
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How likely is muscle loss in a deficit? Who’s more at risk? How can you minimise the risk and maximise the chances of muscle growth?
This solo episode covers the answers to all these questions.
Links and resources:
Ep. 95: “What to do if your training performance is stalling or getting worse” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/What-to-do-if-your-training-performance-is-stalling-or-getting-worse---Ep--95-e2is15d
Ep. 92: “Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-sleep-tips-for-muscle-growth-and-fat-loss---With-Greg-Potter-PhD---Ep--92-e2i2up3
Research paper: “Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program” by Campbell and colleagues – https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p580.xml
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
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Joe Klemczewski, PhD has earned degrees in physical therapy, health, nutrition, literary journalism, health education, and social psychology.
In this episode, we delve into the psychology of individuals who successfully lose fat and maintain their results:
Which personality traits do successful dieters have? How do you cultivate these traits if they don’t come naturally to you? What are the real causes of obesity (hint: it’s more than “laziness”)? What can we learn from bodybuilders, who take fat loss to an extreme, and what do they do that a non-competitor shouldn’t? … And more!Links and resources:
Connect with Joe on Instagram @joeklemczewski: https://www.instagram.com/joeklemczewski/
Visit his company's website: https://www.thedietdoc.com/
Check out his podcast on YouTube: https://www.youtube.com/@thedietdocweightloss
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
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In the second and final segment of this mini-series, I’ll use my experience planning my fat loss and muscle gain phases between January and August 2024 as a practical example of how to devise a nutrition plan to prepare for a special event, like a major surgery (such as mine), a wedding, an important holiday, or another event that’s meaningful to you.
Links and resources:
Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g
Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv
Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-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
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In the first segment of this two-part mini series, I’m going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others.
Links and resources:
Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g
Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv
Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-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
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Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including:
Causes and management of back pain, golfer’s elbow, and tennis elbow The difference between mobility and flexibility Safety concerns around “butt wink” and letting your heels lift when squatting … And more!Links and resources:
Ep. 64: “Navigating pain, injury, and training safety - With Mike Challis” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Navigating-pain--injury--and-training-safety---With-Mike-Challis---Ep--64-e297r3u
Follow Mike on Instagram @mikerevivestronger: https://www.instagram.com/mikerevivestronger/
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 retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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