Transformation Talks

Sam Forget is a nutrition and lifestyle coach who specializes in helping all-or-nothing dieters leave that cycle behind, stay consistent, and get lasting results. Transformation Talks will teach you exactly how to achieve this via nutrition, lifestyle, and mindset changes—and much, much more.

Transformation Talks is a health podcast hosted by Sam Forget, with 102 episodes on record and a Required Pod Score of 80.

Sam Forget hosts Transformation Talks, a health show with 102 episodes published.

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  Episode #48

  How to Get a Bikini Body in 30 Days!

  Sep 28, 202649 minS2

  Yes, this episode title is real. On this episode of Transformation Talks , you'll learn why I chose this topic, the caveats I'm including, and exactly how I'd set up a 30-day protocol for maximum progress. Including: Very important caveats before we go over the plan (1:04) The right deficit size (7:15) How I'd set up your macros (10:10) Which foods to prioritize (15:30) Why I wouldn't include basically any snacks—even "healthy ones" (18:02) The verdict on alcohol (20:42) How many steps to get per day for a "faster" metabolism and mental benefits (22:35) A detailed three-day lifting plan for maximum changes (26:45) Why I wouldn't recommend group exercise classes (29:25) How much cardio I'd do each week—and what type (31:00) Why your sleep hygiene is such an underrated progress-booster (34:15) A full recap of the plan (39:08) My Ladder Method for ditching your all-or-nothing mindset (42:39) The most important time to have structure and accountability for long-term results (45:40) The two biggest fat loss difference-makers in this plan (47:54) Have me personally guide you through a protocol like this as a 1:1 client: https://samforget.com/coaching/ See which foods and meals I'd build the plan around here (my free One-Stop Nutrition Guide ): https://freenutritionguide.com/ Here's the kind of workout program you should be doing (also 100% free): https://bdbworkouts.com/ My inbox is open for any other questions you have: mail@samforget.com

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  Episode #47

  Can Short Lifting Sessions Make a Difference?

  Sep 14, 202628 minS2

  On this episode of Transformation Talks , I tackled a question I get multiple times per week: "Can short lifting sessions make a difference?" The answer is—spoiler alert—absolutely yes, IF you follow the checklist I'll go over in this episode: Do the right kind of warm-up (6:42) Choose the right, highest-yield exercises (8:45) Properly utilize supersets (11:21) Do the right amount of sets (13:44) Train close enough to failure (14:54) Track and beat your sets as often as possible (17:10) Make sure your lifestyle supports your goals, too (19:30) You can expect specific examples and recommendations throughout the episode. Plus a nudge to audit your calendar, and whether your time allocation aligns with your on-paper goals and expectations. ——— My two-day BDB Program checks all the above boxes. Request your free copy here: https://bdbworkouts.com/ Or have me personally design your program (with short lifting sessions) as a 1:1 client. Submit an application here and we'll set up a quick chat to go over your goals: https://samforget.com/coaching/

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  Episode #46

  Overrated or Underrated? My Knee-Jerk Thoughts on 20 Popular Trends, Diets, Supplements, & More

  Sep 7, 202636 minS2

  On this episode of Transformation Talks , we’re mixing things up: To celebrate reaching 100 episodes, I’m covering 20 popular trends, diets, and supplements, and telling you whether they’re overrated, underrated, or properly rated. Here’s the breakdown if you want to skip around: Healthified desserts (4:03) Superfoods (5:19) Jazzercise or similar cardio dance-type workouts (6:41) Kettlebells (8:22) 1RM testing (9:12) Coffee (10:05) High protein products (10:52) Cold plunges (12:02) Keeping the same exercises in your program (13:16) Lymphatic drainage (16:05) Weight vests (16:49) Machines and cables for muscle-building (17:45) Nordic Hamstring Curl (19:35) Paleo (20:49) Keto (22:13) Balance training (24:43) Stretching (26:20) Fasting (26:45) Meal timing (28:56) Electrolytes (31:24) Questions on any of my takes? Or any other trends that I didn’t cover? Email me here and let me know: mail@samforget.com For more guidance and accountability with a fat loss plan, apply for 1:1 coaching here: https://samforget.com/coaching/ Or get started for FREE with my One-Stop Nutrition Guide : https://freenutritionguide.com/

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  Episode #45

  How to Finally Look Fit & Toned with Chad Hargrove

  Aug 31, 202646 minS2

  On this episode of Transformation Talks , we’re joined by Chad Hargrove, strength, fitness, and nutrition coach who helps ambitious women get lean, strong, and disciplined without starving or burning out. We chatted about realistic weight loss expectations, how important it can be to embrace weight gain if you want to look fitter and more toned, how to not let the scale get in your head, and how to maintain your success long-term. Connect with Chad here: https://www.instagram.com/chadhargrove1/ I'd love any thoughts or questions you have on the episode here: mail@samforget.com For more support and accountability with your fat loss goals, apply for 1:1 coaching here: https://samforget.com/coaching/ Or get started for FREE with my One-Stop Nutrition Guide : https://freenutritionguide.com

  ListenShow Notes
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  Episode #44

  Guilt-Free Eating, Realistic Nutrition Plans for Busy People, & How Food Tracking Can Be Freeing with Steve Munro

  Aug 24, 202653 minS2

  On this episode of Transformation Talks , we’re joined by by Steve Munro, an online health and transformation coach who has helped over 500 clients get life-changing results. We chatted about how formal education and in-person training has made us better online coaches, how to stop feeling guilty for eating certain foods, realistic meal planning strategies for busy people, and how food tracking is freeing IF you approach it correctly. Connect with Steve here: https://www.instagram.com/stevemunrofitness/ Don't hesitate to ask me any questions about what we talked about here: mail@samforget.com For more support and accountability with your fat loss goals, apply for 1:1 coaching here: https://samforget.com/coaching/ Or get started for FREE with my One-Stop Nutrition Guide : https://freenutritionguide.com

  ListenShow Notes

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