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On this episode of Transformation Talks, we're joined by Emily Moss, a nutritionist and weight loss coach who helps women over 40 lose weight in a way that actually fits real life. We talked about Emily's personal weight loss journey (30+ pounds after the age of 50), how she's maintained that loss for over a decade, and how you can do the same. Here's her site: https://www.nutritioncoaching365.com/ Her Instagram: https://www.instagram.com/nutritioncoaching365/ Don't hesitate to ask me questions on anything we covered here: [email protected] To get more support, apply for coaching here: https://samforget.com/coaching/ Or get started with my one-stop nutrition guide (with 20+ repeatable meal ideas): https://freenutritionguide.com

In today's episode of Transformation Talks, you’ll learn why weight loss is harder for smaller women, and exactly how you can overcome this and reach your goals anyway. It comes down to the six pillars for success: a proper initial diet set-up, increasing your TDEE, managing your hunger, precise tracking, training for body composition, and properly assessing progress. All broken down, in detail, in this episode. Here's where to email me any questions you have: [email protected] Apply for coaching here: https://samforget.com/coaching/ Join my private email list and get a complimentary copy of my most popular nutrition guide: https://freenutritionguide.com

On today’s episode of Transformation Talks, we're joined by Adam Martin (our first ever three-time guest), an accredited exercise physiologist, Amazon best-selling author, and most importantly: a husband and father. We covered quite a bit in this episode: What GLP-1's are and how they work, our personal thoughts on them, how to avoid many of the common issues you hear about, recommendations for long-term success, and more. You can connect with Adam here: https://www.instagram.com/balance_by_adam/ You can ask me any questions you have on what we covered here: [email protected] To get more support, apply for coaching here: https://samforget.com/coaching/ Or get started with my one-stop nutrition guide: https://freenutritionguide.com

On today’s episode of Transformation Talks, we're joined by Pat McCarthy, a performance nutrition coach, master coach with Clean Health, nutrition speaker with O2X, and lover of all things hoops. This episode is jam-packed! You'll learn how to fuel your body well for energy and performance, the handful of supplements that are worth it, the science around carbs, what to focus on (nutritionally) while you're traveling, and more. Check out Pat's Instagram here: https://www.instagram.com/pat_sportsnutritionist/ Join my private email list and get a FREE nutrition guide here: https://freenutritionguide.com Apply for coaching here: https://samforget.com/coaching/

In today's episode of Transformation Talks, you're going to learn why the scale is NOT your enemy. In fact, it can even be your friend... when used properly. So we'll go over exactly what that looks like (hint: it's not how most people do), and how to stay motivated no matter what the scale says. Here's the tracking audit you'll hear me mention (for 3+ week "plateaus"): https://samforget.com/accuracy/ Here's where to email me any questions you have: [email protected] Apply for coaching here: https://samforget.com/coaching/ Join my private email list and get a complimentary copy of my most popular nutrition guide: https://freenutritionguide.com

In today's episode of Transformation Talks, I'm breaking down exactly how my private coaching program works, and how it can help you. (We'll save group coaching for another episode.) Here's the link to the application: https://forms.gle/QMCj5uGL1yCeXznAA Here's where to email me more questions: [email protected] Here's where to join my private email list: https://freenutritionguide.com

On today’s episode of Transformation Talks, we’re joined by Marci Nevin, a perimenopause weight loss and wellness coach who helps women lose fat, and keep it off, with restrictions and extremes. You'll learn about the differences between weight loss and fat loss, how to see WAY more results for your efforts, and most importantly: how to do it no matter what's on your social calendar. We'll address the holidays, yes, given the time we recorded this—but the things we get into are applicable year-round! Check out Marci's Instagram here: https://www.instagram.com/marcinevin/ Check out her podcast here: https://www.buzzsprout.com/2398120 Join my private email list and get a FREE nutrition guide here: https://freenutritionguide.com Apply for coaching here: https://samforget.com/coaching/

In today's episode of Transformation Talks, you're going to learn how to set up the most effective workout program for your goals, in a world of seemingly endless conflicting information about how to do this. We'll get into different training "splits" (set-ups) for different schedules, how to add cardio, how I personally structure my workouts, and more. Two important notes that'll make sense once you listen: I didn't discuss body part splits in much depth since I don't love them for most of my clients. But that doesn't mean they're bad, or never work. Just not my go-to for most clientsI said lower body "push" and "pull" when explaining movement patterns, as a way of keeping things simple. But to better clarify: a lower body "push" is Squat-type movement, and a lower body "pull" is a hinge, like an RDL or a Hip Thrust.Here's the free program you'll hear me mention at the end of the episode: https://hercules-performance.kit.com/9e5865d1c3 I'd love to know what you think, and if you have any question here: [email protected] Apply for coaching here for even more guidance and support here: https://samforget.com/coaching/

Today's episode of Transformation Talks is a recording of a free holiday workshop I hosted for my private email list. You'll learn how to navigate not only the holidays, but any other crazy busy time of year. If you're not yet on my list, you can join here and get a complimentary copy of my most popular nutrition guide: https://freenutritionguide.com Here's the link to the workshop video: https://www.youtube.com/watch?v=Mki4HNVT3Lc I'd love to know what you think, and if you have any other requests here: [email protected] Apply for coaching here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, I explained how I've made friends in Buenos Aires (where I'm currently based), and how I recommend going about making friends as an adult in general. I'd love to know what you think, and if you have any other suggestions here: [email protected] Join my private email list and get a FREE nutrition guide here: https://freenutritionguide.com Apply for coaching here: https://samforget.com/coaching/

On today’s episode of Transformation Talks, we’re joined by Brooke Rosenfeld, a Registered Dietitian and nutrition coach who helps people lose weight and improve their lifestyle without eliminating food groups, or doing fad diets. You'll learn about: How crucial it is to be proactive with lifestyle changesIdentifying BS on social mediaWhat to look for on food labelsThe best ways to go about trackingTaking action when the conditions aren't perfectCheck out Brooke's Instagram here: https://www.instagram.com/wellbalancedwithbrooke/ Join my private email list and get a FREE nutrition guide here: https://freenutritionguide.com Apply for coaching here: https://samforget.com/coaching/

In today's episode of Transformation Talks, you'll learn how to maintain your success AFTER working with a coach via: External accountability sources: quantitative, social, time-based, financial, public, and personal. Many of which are still available to you (in some capacity) post-coachingHigh yield long-term habits and focal points like consistent meal timing and plate structure, minimizing or eliminating drinking, walking a lot, performance-focused workouts, emotional regulation skills, and changing your identity and lifestyleIf you have questions on anything I cover, email me here: [email protected] Join my private email list and get a FREE nutrition guide here: freenutritionguide.com Apply for coaching here: samforget.com/coaching

In today's episode of Transformation Talks, you'll learn exactly how to get the most out of your coaching investment. If you have any thoughts or questions on anything I mention, email me here: [email protected] Apply for coaching and use the tips from this episode here: samforget.com/coaching Join my private email list and get a FREE nutrition guide here: freenutritionguide.com

In today's episode of Transformation Talks, you'll learn: Whether high cortisol levels prevent weight lossHow one of the women I work with maintains her weight on over 2,000 calories per dayHow you can boost YOUR metabolic rate as much as possible (so you can lose weight and keep it off much more easily)If you have questions on anything I cover, email me here: [email protected] Join my private email list and get a FREE nutrition guide here: freenutritionguide.com Apply for coaching here: samforget.com/coaching

After a three year hiatus... I'm back with Season 2 of Transformation Talks! In this episode, I'll walk you through my 13-year career, many of my 10+ moves since 2018, what I've been up to since Season 1 (2021-2022), and how I can currently best help you. I'd love if you said hello after listening and let me know what you want to hear more of: [email protected] Request my One-Stop Nutrition Guide here: freenutritionguide.com Apply for coaching here: samforget.com/coaching