Episódios
-
Here’s a sneak peek into what I covered in my latest guest appearance on the 100% Real with Ruby Podcast:
How I set up my current bulk in October 2024Mindset snags that used to hold me back from bulking successfullyHow to set up and execute a bulk to maximise growth and minimise fat gain… And 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
-
Dr. Gabrielle Fundaro, CHC, BCS, is a wellness coach, mentor, and educator who helps people break free from rigid rules and create habits that actually feel good.
In this interview, Gabrielle and I discuss:
What are the psychological and physiological risks of intentional weight loss?How can you reduce these risks if you choose to diet?How do you know if you’re in the right place to engage in intentional weight loss in a positive manner?What alternatives are there if you aren’t?… And more!Links and resources:
Connect with Gabrielle on IG @trust_and_nourish: https://www.instagram.com/trust_and_nourish/
Check out her website: https://trustandnourish.com/start
Listen to Gabrielle’s first interview: “The truth about gut health - With Dr. Gabrielle Fundaro” - https://anchor.fm/fit-to-transform/episodes/The-truth-about-gut-health---With-Dr--Gabrielle-Fundaro---Ep--29-e1u1iij
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
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
-
Estão a faltar episódios?
-
This episode is about two effective alternatives to help you achieve your nutrition goals without MyFitnessPal, which I’ve developed for all my clients who want to transition away from tracking calories and macros:
The One-Plate Rule for a single mealThe Fists and Thumbs Method for a day or longerClick here to read the blog article: https://www.fittotransformtraining.com/blog/calorie-tracking-alternatives
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
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
-
Competitive bodybuilders are masters of the art and science of gaining muscle and losing fat.
What can you learn from them to benefit your own physique goals?
This is what I sat down to discuss with bodybuilding coach and pro natural bodybuilder Steve Hall from Revive Stronger.
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/
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.htmlFollow 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
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
-
The million-dollar fitness question.
This episode will give you the tools to make the most appropriate choice for you, whether you’re new to cutting and bulking, coming back to it after some time off, or a veteran of the physique development process.
Links and resources:
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.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 much volume do you need in a single session in order to maximize hypertrophy?
That’s the question Jake Remmert and his research team explored in a recently published series of meta-regressions.
In this paper, Jake and I dissect this paper and its practical applications.
Jake has Master’s degree in Exercise Physiology and the CSCS certification. He’s also currently a PhD candidate at Florida Atlantic University.
Links and resources:
Follow Jake on IG @jake.remmert_coach: https://www.instagram.com/jake.remmert_coach/
Visit his website: https://www.jakeremmert.com/
Pre-print: “Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” - https://sportrxiv.org/index.php/server/preprint/view/537/1148
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
-
If you do really well with your diet until you’re eating out or until someone brings doughnuts into the office, this episode is for you.
My Fuck Yes Framework will help you look at tempting foods in a new way and learn how to be more mindful around them without cutting them out altogether.
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
-
Why do you keep self-sabotaging fat loss?
In this episode, I’m sharing six of the most common reasons I've heard in more than half a decade of coaching over 100 people from all walks of life, and the solutions I've found to work for many of 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
-
This is how I try to empower myself when feeling powerless. I hope it helps you, too.
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
-
Dr. Scott Stevenson, PhD, LAc is an applied exercise physiologist, licensed acupuncturist, and competitive bodybuilder with over two decades of experience personal training and coaching online, and over thirty years’ experience in the gym as a whole.
We covered:
What methods do researchers use to measure muscle growth in the lab?What methods can you use to assess whether your own training is effective for growth or not?… And more!Links and resources:
Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/
Purchase Scott’s book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946
Or on Amazon: https://drscottstevenson.com/byobbcoach.html
Purchase Scott’s eBook, “Fortitude Training”, about his training system with dietary and supplementation recommendations: https://drscottstevenson.com/fortitude-training-products.html
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
-
If you keep working hard Monday to Friday, but then the weekend comes, and all your fat loss efforts go up in flames…
You need to listen to this podcast.
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
-
Fellow coach Ruby Cherie is a female transformation specialist who helps her clients build a strong and sculpted physique.
Today she joins the podcast to talk about the “fat loss mindset”, a state of mental deprivation and obsession with scale weight… which you can fall victim to even if you’re not actually losing body fat!
Tune in to find out how this mindset can hold you back from achieving the physique you envision, and what you can do in order to overcome it.
Links and resources:
Check out Ruby’s podcast, 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
-
If you’re coming to the end of your fat loss diet and you don’t quite know how to transition out of it without regaining fat, this is the solo episode for you.
I’m going to cover:
How to estimate maintenance caloriesWhat to expect in terms of bodyweight changesWhat food choices to make to minimise fat regainI’m also going to touch on the process of transitioning out of a deficit for a single one-week deficit break.
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
-
Fellow coach Laura Savino comes back on the podcast to talk about how to pair nutrition, lifting, and endurance training when you’re preparing for an endurance event, and common mistakes when it comes to planning cardio during a fat loss phase.
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
-
This solo episode covers four evidence-based ways in which you can eat more calories and maintain your weight, and two widespread myths about it.
Does reverse dieting increase your maintenance calories?
What about bulking and building more muscle?
Tune in to learn all about 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 retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
-
In this episode, Dr. Eric Helms and I discuss:
How much protein should you eat if you lift weights and you’re in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.
Links and resources:
Read the original research paper: “Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx
Check out Eric’s IG account @helms3dmj for more posts on this paper: https://www.instagram.com/helms3dmj/
Check out the MASS Research Review: https://massresearchreview.com
Visit the 3DMJ website: https://3dmusclejourney.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
-
This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase.
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
-
In this two-part solo episode, I’m going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:
Mindset and expectationsWhat to prioritise and whenHow to set up trainingCalories, macros, nutrient timing, and food qualityHow to interpret scale weight, pictures, and measurementsHow to track progressWhen to stop bulkingLinks 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
-
Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon’s Research Review.
In this episode, we discuss all known aspects of the science of appetite regulation, such as:
How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level … And more!Links and resources:
Follow Calvin on Instagram at @calvin_scheller: https://www.instagram.com/calvin_scheller/
Get an insight into his life through his personal account @calvin.scheller: https://www.instagram.com/calvin.scheller/
Follow him on TikTok @physiologywithcalvin: https://www.tiktok.com/@physiologywithcalvin
Visit his website: https://www.calvinscoaching.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
-
This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:
Which is better for you: tracking meals out loosely, more precisely, or not at all?When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?Practical tips when tracking ingredient by ingredientLinks and resources:
Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1” -https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-practical-guide-to-fat-loss-when-travelling---With-Brandon-Da-Cruz---Pt--1---Ep--122-e2qg3fl
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
- Mostrar mais
