Fit to Transform Podcast with Coach Nikias

This solo episode is all about how to troubleshoot your training program when your performance is stalling or decreasing. Links and resources: Ep. 22: “Demystifying progressive overload - With Brian Minor” – https://anchor.fm/fit-to-transform/episodes/Demystifying-progressive-overload---With-Brian-Minor---Ep--22-e1rtddk  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Clara is a trainee sport and exercise psychologist and an online coach. In this episode, we cover: What does it mean to have a “healthy” relationship with exercise? How can you improve it if you struggle to exercise consistently? What if, on the other hand, you exercise too much? … And more! Links and resources: Connect with Clara on Instagram at either @the_exerpsych (https://www.instagram.com/the_exerpsych/) or @clara_theexerpsych (https://www.instagram.com/clara_theexerpsych/). Visit her website: https://theexerpsych.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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Today I’m answering these questions: How do you deal with cravings? How important is it to hit fibre and protein targets daily VS weekly? How do you deal with an exercise you really hate doing? What’s the difference between training for strength vs hypertrophy? Machines vs free weights: which is better? Can two people with the same height, weight, and body composition burn different amounts of calories? Links and resources: Research paper: “Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis” by Haugen et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37582807/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Greg Potter is a speaker, consultant, and coach with a PhD focused on sleep, circadian rhythms, nutrition, and metabolism. In this episode, we discuss: What are the dimensions of sleep health and how do they interact? How can sleep health influence muscle growth and fat loss? What are some tips to improve sleep if you feel you’ve already tried everything? … And more! Links and resources: Listen to Greg’s podcast, Reason & Wellbeing: https://podcasts.apple.com/gb/podcast/reason-wellbeing/id1690563973  Greg’s Instagram account @gregpotterphd: https://www.instagram.com/gregpotterphd/ Greg’s X account @GregPotterPhd: https://twitter.com/GregPotterPhD  Use the code JEEVANGREG10 for 10% off life coaching with Jeevan: https://jeevancoach.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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Between February and March 2024, I ran my first ever mini cut. In this episode, I’m going to cover: Why I chose to do so How I set it up What I learnt about myself and bodybuilding Mistakes and curveballs Practical applications for you and your future fat loss phases Links and resources: Ep. 41: “How to run effective mini cuts – With Steve Hall” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-run-effective-mini-cuts---With-Steve-Hall---Ep--42-e230ego   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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Jeremiah Bair is a fellow online coach with a wealth of experience helping cis women stop chronically dieting and start getting real physique results. In this episode, we do a deep-dive into: Why you’re not seeing the results you want by pushing for fat loss How to apply resistance training to transform your physique The importance of peri-workout nutrition … And more! Links and resources: Connect with Jeremiah on IG @jeremiahbair: https://www.instagram.com/jeremiahbair/  Tune into his podcast Living Lean: https://podcasts.apple.com/us/podcast/living-lean/id1488015698  Check out his website: https://elevatedcoachingsystems.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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Evening and night-time over-eating is a very common issue many of my clients face or have faced. This may surprise you, but I don’t think you need more discipline around sugary food at night. In this episode, I’m doing a deep dive into what’s going to be a lot more helpful in overcoming this challenge. Links and resources: Podcast ep. 59: “How to support ADHD with nutrition - With Steph Smith” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Supporting-ADHD-with-nutrition---With-Steph-Smith---Ep--59-e28040j  Podcast ep. 48: “A comprehensive guide to meal planning and prepping" – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i  Podcast ep. 24: “The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin” - https://anchor.fm/fit-to-transform/episodes/The-effects-of-flexible-and-rigid-restraint-on-fat-loss-success---With-Laurin-Conlin---Ep--24-e1s8kg5  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Martin Refalo is back on the show to discuss his latest study, investigating the difference between training to failure and leaving 1-2 reps in reserve (RIR) in experienced resistance trainees. Which came out on top in this study: failure or a perceived 1-2 RIR? Tune in to find out! Links and resources: Martin’s latest study: “Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals” – https://www.tandfonline.com/doi/pdf/10.1080/02640414.2024.2321021  Martin’s first appearance in ep. 23: “Effective applications of failure training” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l  Martin’s open access systematic review and meta-analysis: “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis” – https://link.springer.com/article/10.1007/s40279-022-01784-y Connect with Martin on IG @mrfitness__: https://www.instagram.com/mrfitness__/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men. So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/  Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/  Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men. So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/  Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/  Find out more about First Steps ED, a UK-based eating disorder charity: https://firststepsed.co.uk/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

If you’re a smaller person like me, you’ll have some extra challenges to contend with on the road to fat loss. In this episode, I cover a number of practical strategies on how to overcome 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Body recomp coach Jeff Hoehn and I sit down to discuss: The factors you need to work on in order to make the most of a muscle-building phase The differences between maintenance calories and a surplus Links and resources: Connect with Jeff on IG @jeffhoehn_: https://www.instagram.com/jeffhoehn_/  Check out his Mind-Muscle Connection Podcast: https://open.spotify.com/show/5s6nzc5zYEiwNLa4MrKDOu  Visit his YouTube channel: https://www.youtube.com/channel/UCc_USU40fOvIdaBtTlGKZAQ  My blog article – “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs? How short can my warm-up be and still be effective? How do you track your bodyweight if you have a period? Is it normal for limbs to grow at different rates? Where to eat if eating out a lot? Will dieting on 1200 calories slow my metabolism? Do you need to have a maintenance phase between cuts and bulks? What do you think about fasting? Research paper on intermittent fasting: “Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial” by Teong et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37024596/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want. Links and resources: Sign up for the No Quit Kit email series on fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠ 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 Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-hard-do-you-need-to-train-for-effective-muscle-growth----Ep--9-e1nhq6b  Blog article: “How do you know you’re training hard enough?” – https://www.fittotransformtraining.com/blog/rpe-for-hypertrophy  Podcast ep. 28: “How to choose the right online coach” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-choose-the-right-online-coach---Ep--28-e1tlm9q  Podcast ep. 5: “Fat loss without the scale and gender-affirming gains – With Client Corey” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-without-the-scale-and-gender-affirming-gains---With-Client-Corey---Ep--5-e1mbdi0  --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time. Links and resources: Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/ Visit his website: schoolofgainz.com  Read his free blog article, “Body Recomposition: Can you Build Muscle & Lose Fat at the Same Time?”: https://www.schoolofgainz.com/resources/body-recomposition-build-muscle-lose-fat  Purchase his eBook, “The Ultimate Guide to Body Recomposition”: https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition Use the discount code FTT for 20% off any product on Chris’s website. Sign up for “Master Your Mind, Better Your Body” webinar with Chris at this link to get an 80% discount off the original price: https://www.kjocoaching.com/offers/zpBXFvKN/checkout?coupon_code=80OFF  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

These are six fundamentals to implement if you want to be more successful with nutrition this year. Links and resources: Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i  Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake” by Hall et al., 2019 – https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf  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 fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results. These are some of the questions we covered: Does having physique goals always inevitably lead to developing a negative relationship with food, exercise, and your body image? Should you feel guilty for wanting to change your body? What’s the difference between a “lifestyle physique” and a “one-off physique”? Links and resources: Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/  Listen to the Consilience Podcast: https://www.coachshannonbeer.com/podcast  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go. 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or festive meal. 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

If you’ve ever wondered: How many reps is it best to do for hypertrophy? Is it better to progress by adding reps or adding load? Can I use different rep ranges to target different muscle fibres? Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more. Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University. Links and resources: Daniel’s IG @danielplotkin: https://www.instagram.com/danielplotkin/  Daniel’s YouTube channel @Daniel-Plotkin: https://www.youtube.com/@Daniel-Plotkin  Daniel’s Twitter (X) @DanielPlotkin_: https://twitter.com/danielplotkin_  Daniel’s Tiktok @daniel_plotkin: https://www.tiktok.com/@daniel_plotkin  Read Daniel’s research paper: “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/  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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message