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: mail@samforget.com

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: mail@samforget.com

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:

1. 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 clients
2. I 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: mail@samforget.com

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: mail@samforget.com

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: mail@samforget.com

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 changes
• Identifying BS on social media
• What to look for on food labels
• The best ways to go about tracking
• Taking action when the conditions aren't perfect

Check 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-coaching
• High 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 lifestyle

If you have questions on anything I cover, email me here: mail@samforget.com

Join my private email list and get a FREE nutrition guide here: freenutritionguide.com

Apply for coaching here: samforget.com/coaching