Shows
Fit to Transform Podcast with Coach NikiasOver a decade of wisdom on training for physique goals - With Steve Hall - Pt. 1 - Ep. 98Steve Hall is an online coach and bodybuilder with nearly two decades of training and a decade of coaching under his belt.
In this episode, we discuss how his thoughts on training have changed over the years on the following topics:
Volume
Intensity of effort
Technique
Range of motion
… And more!
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/
V...2024-05-241h 14
Fit to Transform Podcast with Coach NikiasAre you ready to diet? - Ep. 97Are your head and life in the right place for a successful diet?
In this episode, I cover five considerations to help you decide whether it’s the right time for a fat loss phase or not.
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
...2024-05-1724 min
Fit to Transform Podcast with Coach NikiasThe reality of competitive bodybuilding - With Clara Swedlund - Ep. 96Clara is a trainee sport and exercise psychologist and an online coach.
She’s back on the podcast for the second time to offer an honest perspective on what competitive bodybuilding is really like.
While the physique shots that bodybuilders share on social media look incredibly inspiring, what does it take to achieve the condition required to step on stage?
What are the risks to your mental and physical health?
How can bodybuilding play a beneficial role in your life and what do...2024-05-101h 08Fit to Transform Podcast with Coach NikiasWhat to do if your training performance is stalling or getting worse - Ep. 95This 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 m...2024-05-0340 min
Fit to Transform Podcast with Coach NikiasImproving your relationship with exercise - With Clara Swedlund - Ep. 94Clara 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...2024-04-2658 minFit to Transform Podcast with Coach NikiasQ&A: Cravings, strength vs hypertrophy, machines vs free weights, and more - Ep. 93Today 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 p...2024-04-1934 min
Fit to Transform Podcast with Coach NikiasEvidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD - Ep. 92Greg 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...2024-04-121h 02Fit to Transform Podcast with Coach NikiasMy first mini cut: an insider’s look - Ep. 91Between 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...2024-04-0553 min
Fit to Transform Podcast with Coach NikiasHow to stop chronic dieting and start transforming your physique and health - With Jeremiah Bair - Ep. 90Jeremiah 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...2024-03-291h 06Fit to Transform Podcast with Coach NikiasHow to stop over-eating at night - Ep. 89Evening 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-transf...2024-03-2223 min
Fit to Transform Podcast with Coach NikiasTraining to failure VS Reps in reserve: latest evidence - With Martin Refalo - Ep. 88Martin 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
Mar...2024-03-151h 14
Fit to Transform Podcast with Coach NikiasMuscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 2 - Ep. 87George 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...2024-03-0857 min
Fit to Transform Podcast with Coach NikiasMuscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 1 - Ep. 86George 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...2024-03-0158 minFit to Transform Podcast with Coach NikiasFat loss tips for smaller people - Ep. 85If 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...2024-02-2320 min
Fit to Transform Podcast with Coach NikiasGaining muscle at maintenance vs a surplus - With Jeff Hoehn - Ep. 84Body 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
2024-02-161h 19Fit to Transform Podcast with Coach NikiasQ&A: Short warm-ups, metabolic damage, and intermittent fasting - Ep. 83
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 re...2024-02-0939 min
Fit to Transform Podcast with Coach NikiasHow much protein can you absorb per meal? - With Dietician Astrid Naranjo - Ep. 82Astrid Naranjo is a clinical dietician and nutritionist, a nutrition coach for Team Biolayne, and a writer for Weightology.
Starting from a recent study on protein that Astrid reviewed for the January issue of Weightology, we covered a number of protein-related questions:
Can your body only absorb 30g of protein at every meal?
What’s the optimal timing for protein after training?
Do you need to worry about leucine to maximise MPS?
So tune in for a deep-dive into protein for muscle growth.
...2024-02-0258 minFit to Transform Podcast with Coach NikiasHow to be more successful with your training and mindset this year - Ep. 81In 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 Instagr...2024-01-2645 min
Fit to Transform Podcast with Coach NikiasWhat you need to know about body recomposition - With Chris Barakat - Ep. 80Chris 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
Purcha...2024-01-1951 minFit to Transform Podcast with Coach Nikias6 ways to be more successful with nutrition this year - Ep. 79These 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 coa...2024-01-1239 min
Fit to Transform Podcast with Coach NikiasHow to pursue physique goals with a healthier mindset - With Shannon Beer - Ep. 78Coach 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 @coachshann...2024-01-0558 minFit to Transform Podcast with Coach NikiasA comprehensive guide to transitioning away from calorie-tracking - Pt. 2 - Ep. 77Whether 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.fi...2023-12-2919 minFit to Transform Podcast with Coach NikiasStuck in a “motivation rut”? - Mini Mindset Musings Ep. 3If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut.
In this episode, I cover what you can do about it.
Links and resources:
MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju
Ep. 27: “An evidence-based approach to staying motivated” - https://anchor.fm/fit-to-transform/episodes/An-evidence-based-approach-to-staying-motivated---Ep--27-e1t8r32
Sign up...2023-12-2609 minFit to Transform Podcast with Coach NikiasA comprehensive guide to transitioning away from calorie-tracking - Pt. 1 - Ep. 76Whether 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 co...2023-12-2240 min
Fit to Transform Podcast with Coach NikiasThe best rep range for hypertrophy - With PhD student Daniel Plotkin - Ep. 75If 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...2023-12-1557 minFit to Transform Podcast with Coach NikiasWhat’s stopping you from training hard enough and how to overcome it - Ep. 74If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth.
In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions.
Links and resources:
Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/C1MS5wBJhFb
Podcast ep. 43: ”Load selection and exercise pro...2023-12-0830 min
Fit to Transform Podcast with Coach NikiasShould you train differently based on sex, menstrual cycle, or birth control usage? - With Dr. David Nolan - Ep. 73Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach.
During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following:
Do the differences between sexes mean that you must train differently depending on your sex?
How does the menstrual cycle impact performance and should you program your training around it?
How does birth control impact performance?
… And more!
2023-12-011h 10Fit to Transform Podcast with Coach NikiasPlanning fat loss or gaining phases during the winter holidays - Pt. 2 - Ep. 72In Part 2 of this two-part episode, I cover:
Planning nutrition for muscle gain: when to be in a surplus and when to choose maintenance calories
Reverse dieting versus increasing calories from a deficit back to maintenance immediately––which should you pick?
Training for all goals
Links and resources:
Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q
Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Dí...2023-11-2419 minFit to Transform Podcast with Coach NikiasPlanning fat loss or gaining phases during the winter holidays - Pt. 1 - Ep. 71This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals.
In Part 1, I discuss:
Why you don’t have to sacrifice fitness during the holidays, or vice versa
Nutrition for fat loss: planning diet breaks, higher-calorie days, bigger, and smaller weekly deficits
Links and resources:
2023-11-1733 minFit to Transform Podcast with Coach NikiasQ&A: RDL vs SLDL, best pre-workout meal in a fat loss phase, and home gym equipment recommendations - Ep. 70In this Q&A, I’m answering the following questions:
What’s the difference between the RDL and SLDL?
How can I fuel my workout in a fat loss phase if I train early in the morning?
What are your suggestions for home gym equipment?
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 webs...2023-11-1032 minFit to Transform Podcast with Coach NikiasHow do you get back “on track”? - Mini Mindset Musings Ep. 2If you were doing really well with your diet and training program, but then life happened, and now you don’t know how to regain the momentum you’ve lost, listen to this.
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 news...2023-11-0710 minFit to Transform Podcast with Coach NikiasIs having a dream physique motivating or harmful? - Ep. 69In order to try to answer the titular question, I discuss:
The factors that contribute to achieving an outstanding physique, so you can evaluate whether your current dream physique is attainable or not
How having a dream physique in the first place could either hold you back or help drive you to achieve your goals
The mindset you want to adopt in order to nurture a positive relationship with your dream physique
Links and resources:
Podcast episode: “Why you stop sticking to your diet (and what to do about it...2023-11-0334 min
Fit to Transform Podcast with Coach NikiasBody image in cis and trans men - With Dan Osman - Ep. 68A trans man and a cis man walk into a bar and talk about body image.
In this episode, I had the pleasure of sharing a truly insightful and honest conversation with coach, communicator, and mental health advocate, Dan Osman.
We exchanged views on a range of topics, from the prevalence of body image issues in men and the association between masculinity and muscularity to the upsides and downsides of social media, and more.
Dan shared his personal experience being raised as a cis...2023-10-271h 10Fit to Transform Podcast with Coach NikiasYou’ll never FEEL ready - Mini Mindset Musings Ep. 1This is the first episode of a brand-new series of 5-15 minutes’ episodes centred around mindset.
I want to help you overcome your negative beliefs about diet and exercise, and change the language you use around these topics. I want to inspire you and blow your mind!
In this first episode, I discuss why waiting to “feel” ready to start their fitness journey is one of the most common reasons people never get around to it.
Links and resources:
Sign u...2023-10-2406 minFit to Transform Podcast with Coach NikiasWhy your training isn’t progressing, neuromuscular adaptations, and training when you’re ill - Ep. 67Do you feel like your training is stuck in a rut? Then you need to listen to this episode.
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...2023-10-2028 min
Fit to Transform Podcast with Coach NikiasMindset, nutrition, and training around menopause - With Emma Storey-Gordon - Ep. 66In this episode, I’m interviewing online coach and business mentor Emma Storey-Gordon on menopause:
What are its different stages?
What symptoms can you experience?
How can diet and exercise support you in this phase of life?
And much more, including a lot of valuable mindset suggestions and some myth-busting around cortisol and supplements.
Links and resources:
“The Expectation Effect” by David Robson: https://davidrobson.me/books/the-expectation-effect/
Follow Emma on Instagram @esgfitness: https://www.instagram.com/esg...2023-10-1358 minFit to Transform Podcast with Coach NikiasChoosing your protein powder feat. a fitness rant - Ep. 65I’m going to discuss:
Is protein powder overrated, underrated, or appropriately rated?
The characteristics of the most common animal- and plant-based types of protein powder
The importance of taste, protein quality, leucine content, and digestibility when choosing the right product for your needs and preferences
Listen until the end for the titular fitness rant…
Links and resources:
Podcast episode: “Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15” - https://anchor.fm/fit-t...2023-10-0629 min
Fit to Transform Podcast with Coach NikiasNavigating pain, injury, and training safety - With Mike Challis - Ep. 64In this episode, I have the pleasure of interviewing online coach and physiotherapist Mike Challis on a variety of topics, including:
The differences between physiotherapists, chiropractors, and personal trainers
Is it safe to let your knees go over your toes when squatting and deadlifting with a rounded back?
How to navigate pain when training
How to deal with an injury from both a physical and mental standpoint
… and more!
Links and resources:
Follow Mike on Instagram @physiomike.challis: https://www.instagram.com/physiomike.challis/
2023-09-2955 minFit to Transform Podcast with Coach NikiasA full day of fitness (FDOF) - Ep. 63In this solo episode, I’m using myself as an example to illustrate how you can plan your day and set up your environment in order to hit your fitness and health goals.
I’m going to cover:
A typical training day for me as of September 2023
My daily habits regarding diet, steps, hydration, sleep, stress management, and training
The evidence-based strategies I rely on to stay consistent with my targets
Links and resources:
Sign up for one on one coaching: http...2023-09-2233 min
Fit to Transform Podcast with Coach NikiasProximity to failure and hypertrophy - With Dr. Eric Helms - Ep. 62In the second part of my conversation with Dr. Eric Helms, we covered another preprint paper, this time on the relationship between proximity to failure and hypertrophy.
We discussed:
Does training to failure build more muscle than keeping some reps in reserve?
Is load more important than proximity to failure?
What about volume and proximity to failure: which one matters more?
… And more!
Links:
Podcast ep. 23: “Effective applications of failure training - With Martin Refalo” - https://anchor.fm/fit-to-transform/episodes/Effective-applications-of-failure-training---With-Martin-Refalo---Ep--23-e1s4s3l ...2023-09-1555 min
Fit to Transform Podcast with Coach NikiasHow large should your surplus be? - With Dr. Eric Helms - Ep. 61Dr. Eric Helms returns to the podcast to discuss one his recent research papers on the relationship between the size of a caloric surplus, strength, and muscle growth.
In this episode, we cover not only the study itself, but also how it fits within the wider scientific literature on muscle gain, and how you can apply these findings to optimise your gaining phases.
Links and resources:
Research paper: “Effect of small and large energy surpluses on strength, muscle and skinfold thickness” by Helms and coll...2023-09-081h 10
Fit to Transform Podcast with Coach NikiasSupporting ADHD with nutrition - With Steph Smith - Ep. 59Steph Smith is one of the coaches on the ETPHD Team, led by Dr. Emilia Thompson. Steph specialises in working with ADHDers and creatives, and she’s also an educator, delivering workshops about body image and relationship with food.
In this episode, I got the opportunity to interview Steph on ADHD: what it is, how it is typically expressed in adults, and how you can harness nutrition and lifestyle strategies to support and empower yourself if you have ADHD.
Links and resources:
Connect with St...2023-08-2554 minFit to Transform Podcast with Coach NikiasQ&A Part 2: Tracking food as cooked or raw, going over calories to hit protein, and appetite challenges in a gaining phase - Ep. 58In Part 2 of this Q&A, I’m covering three nutrition-related questions:
Should you track food as cooked or raw?
Should I go over my cals to hit my protein in a fat loss phase?
Tips on how to eat all of your calories in a gaining phase
Links and resources:
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my...2023-08-1819 min
Fit to Transform Podcast with Coach NikiasAspartame and other artificial sweeteners - With Dr. Eric Trexler - Ep. 57What’s the deal with aspartame and artificial sweeteners in general?
In this episode, Dr. Eric Trexler and Ken the Concerned Consumer discuss the available evidence, myths, and facts about this popular topic.
Links and resources:
WHO’s news release: “Aspartame hazard and risk assessment results released” – https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released
Follow Eric on Instagram @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out the MASS Research Review: https://massresearchreview.com/
2023-08-1157 minFit to Transform Podcast with Coach NikiasQ&A Part 1: Pecs mind-muscle connection, upper body strength limiting lower body exercises, and micro-loading curls - Ep. 56In Part 1 of this Q&A, I’m covering three training-related questions:
Tips to progress when increment in weight is too much! Can curl 20+ reps with 10 but can’t get 12.5s up
How to progress lower body movement when upper body strength limits (goblet squats)
I’m struggling to develop a mind-muscle connection with my pecs
Links and resources:
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias...2023-08-0425 min
Fit to Transform Podcast with Coach NikiasAchieving a body (and mindset) recomp for top surgery - With Client Sam - Ep. 55My client Sam joins the podcast to reflect on their experience getting into their best shape and health condition possible for top surgery.
We discussed:
Their inconsistent approach to training and nutrition
Their all-or-nothing mindset
How coaching changed these two aspects, engineering their success
Their body recomp phase leading up to surgery
Reverse dieting and maintaining bodyweight before and after surgery
… And more!
Links and resources:
Check out Sam’s mind-blowing transformation: https://www.instagram.com/p/CuCmH-yNcjI/?utm_source=ig_web...2023-07-2858 minFit to Transform Podcast with Coach NikiasTransitioning from fat loss to maintenance successfully - Ep. 54So you’re done dieting. Now what?
This is a comprehensive guide to what to do after a fat loss phase, including:
Should you reverse diet or increase calories to theoretical maintenance?
How to calculate your theoretical maintenance
What to eat and when to eat as you increase your calories
How to adjust your steps and/or cardio
How to transition out of the “fat loss” mindset
How to stop tracking calories and macros, and practise non-tracked, habit-based eating
… And more!
Links and resources:
...2023-07-2135 minFit to Transform Podcast with Coach NikiasWhy you stop sticking to your diet (and what to do about it) - Ep. 53You’ve been consistent with your diet and you’ve seen pretty good results for some time… until now.
All of a sudden, you’re struggling to stick to your calories and macros, you keep giving into cravings, and training feels like a chore.
You may have hit your personal diet fatigue threshold.
In this episode, I’m going to cover what diet fatigue is, how to recognise it, and what to do about it.
Links and resources:
...2023-07-1424 minFit to Transform Podcast with Coach Nikias1200-calorie diets, best number of exercises per session, and more - Ep. 52To celebrate a whole year of podcasting, this week I decided to reflect on how my views have changed on the following topics in the last four years of coaching:
Dieting on 1200 calories or less
The best number of exercises per session
Whether extreme dieting and training methods can work
How often to change a training program
Hiring a coach for myself
Links and resources:
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www...2023-07-0733 min
Fit to Transform Podcast with Coach NikiasOptimising gut health for physique and performance goals - With Dasha Agoulnik - Ep. 51Dasha Agoulnik joins me in this episode to discuss how training and dieting for either muscle gain or fat loss can impact your gut health, and what you can do to prevent, limit, or overcome these issues whilst still pursuing your physique and performance goals.
Dasha is a Registered Dietician specialising in gut health and hormones for athletes. She also runs the online coaching business Core Perform helping people overcome hormonal- and gut health-related issues currently impacting their life, physique, and athletic performance.
Links and resources:
Connect with Dasha...2023-06-3047 minFit to Transform Podcast with Coach NikiasFour summer holiday tips no one’s giving you - Ep. 50While most people are telling you how to get “beach body ready”, I want to give you four tips, including:
Should you try to diet while on holiday?
How can you best prepare for it?
How can you eat without tracking calories while you’re away?
Should you diet before your holiday?
Whether during past holidays you went full “YOLO mode” and regretted overeating, or whether you went full “deprivation mode” and regretted being too obsessed with eating and exercising, this episode will empower you to enjoy your holiday while still making choices...2023-06-2342 min
Fit to Transform Podcast with Coach NikiasMaximising training performance during a fat loss diet - With Mackenzie Baker - Ep. 49In this episode, Accredited Sports Nutritionist, Fortitude Nutrition coach, and nutrition researcher Mackenzie Baker joins me to share practical tips on how to rescue and protect your resistance training performance during a fat loss diet.
Mackenzie and I started with a bit of good ol’ myth-busting, covering what the true likelihood of muscle loss during a fat loss phase may be.
We then discussed peri-workout nutrition and hydration, lifestyle considerations like sleep and stress management, and the diet fundamentals you need to have in place to not only be su...2023-06-1652 minFit to Transform Podcast with Coach NikiasA comprehensive guide to meal planning and prepping - Ep. 48This solo episode is a comprehensive guide on how to create a regular meal timetable, build enjoyable, diverse meals that meet your nutritional targets with minimal fuss and cooking skills, and plan and prep them so that you’re always on top of your fitness goals, even when leading a busy life.
Links and resources:
Blog article: “4 Ways to Hit Your Calorie and Protein Targets” – https://www.fittotransformtraining.com/blog/hit-your-calorie-and-protein-targets
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit...2023-06-0918 minFit to Transform Podcast with Coach NikiasHow to manage hunger on a fat loss diet - Part 2 - Ep. 46To wrap up this two-episode mini-series, I’m going to cover key food choices to help you feel as satiated as realistically possible in a caloric deficit.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https...2023-05-2622 minFit to Transform Podcast with Coach NikiasHow to manage hunger on a fat loss diet - Part 1 - Ep. 45In the first part of this two-episode mini-series, I’m going to discuss mindset strategies and daily habits to manage hunger effectively during a fat loss phase.
Links and resources:
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https...2023-05-1926 min
Fit to Transform Podcast with Coach NikiasHow to develop a successful mindset - With Dr. Kasey Orvidas - Ep. 44Today I have the pleasure to interview Kasey Orvidas on how to develop a successful mindset to pursue your health and fitness goals.
Kasey has a Ph.D. in Psychology, runs her own coaching business, and mentors other coaches in the areas of health behaviour change, mindset, motivational interviewing, and habit formation.
Links and resources:
Follow her @coachkaseyjo on IG: https://www.instagram.com/coachkaseyjo/
Visit her website: https://www.kjocoaching.com
Check out...2023-05-1252 minFit to Transform Podcast with Coach NikiasLoad selection and exercise progression - Ep. 43In this solo episode, I discuss how to choose the right weight for a brand-new exercise, when to increase reps or load to progress a lift, and how to increase the load when the weight increments are too large to stay in your programmed rep range.
Links and resources:
Ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/vINoTjvBtzb
Ep. 41: “A guide to effective warm-ups” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-guide-to-effective-warm-ups---Ep--41-e22hhp0
Fol...2023-05-0523 min
Fit to Transform Podcast with Coach NikiasHow to run effective mini-cuts - With Steve Hall - Ep. 42Today I have my first repeat guest interview with none other than Steve Hall from Revive Stronger, who joins me to discuss:
What mini-cuts are
Who they’re best suited for
How to set up your training and nutrition to mini cut effectively
… And more!
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Check out the Mini Cut Movement: https://revivestronger.com/mini-cut-movement/
Follow Revive Stronger on Instagram @teamrevivestronger https://www.instagram.com/teamrevivestronger/
2023-04-281h 05Fit to Transform Podcast with Coach NikiasA guide to effective warm-ups - Ep. 41In this solo episode, I cover the different types of warm-ups and how to use them in order to enhance your resistance training performance.
Links and resources:
Research paper: “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications” by McGowan, 2015 - https://pubmed.ncbi.nlm.nih.gov/26400696/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coac...2023-04-2115 min
Fit to Transform Podcast with Coach NikiasExercise selection and execution for hypertrophy - With Chris Barakat - Ep. 40In this episode, I get to interview physique coach, pro bodybuilder, adjunct professor, and human performance researcher Chris Barakat on the topic of exercise selection to maximise hypertrophy.
We discussed:
How to choose the right exercises for a muscle group
How to gauge if an exercise is effective
How to get the highest hypertrophic stimulus from each rep
… And more!
Links and resources:
Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/
Visit his we...2023-04-141h 06Fit to Transform Podcast with Coach NikiasQ&A #2: “Undoing” fat loss progress on holiday, discomfort with weight gain, KT tape for binding, and time-efficient workouts - Ep. 39In this solo Q&A, I’m going to answer the following questions:
I spent a week away and couldn’t track calories as accurately as usual. I did my best to make the right choices, but I can’t be sure. Have I undone my fat loss progress?
Any suggestions when feeling uncomfortably large in a muscle-building phase?
What’s your experience wearing tape on your chest when working out?
What’s your recommendation on a workout for when you’re short on time?
Links and resources:
Ep. 26 – What if you messed...2023-04-0736 minFit to Transform Podcast with Coach NikiasPeri-workout nutrition - Ep. 38This solo episode is a deep dive into peri-workout nutrition, or when and what to eat and drink before, during, and after training in order to maximise performance, recovery, and your long-term results.
I’m going to cover:
Nutrient timing
Best protein, carbs, and dietary fat options
Hydration and electrolytes
Links and resources:
Blog article: “Peri-Workout Nutrition: What to Eat Before and After Training” - https://www.fittotransformtraining.com/blog/peri-workout-nutrition
Research paper: “International society of sports nutrition position stand: nutrient timing” - https://jissn.biomedcentral.com/articles/10.1186/s12970-017...2023-03-3130 min
Fit to Transform Podcast with Coach NikiasHarnessing ROM to maximise hypertrophy - With Milo Wolf - Ep. 37In this episode, I’m talking to Milo Wolf, a coach, bodybuilder, powerlifter, and PhD student, about his current research and views on the relationship between range of motion (ROM) and hypertrophy.
Starting from his interpretation of the available evidence to date, Milo shares a new, cutting-edge perspective on the best ROM for hypertrophy (spoiler alert: it may not be full ROM) and on how to apply this knowledge to your own training.
If your goal is to maximise hypertrophy using science as a guide, this is certainly going to be a thought-provoking episode for yo...2023-03-2454 min
Fit to Transform Podcast with Coach NikiasHow to overcome a muscle growth plateau - Ep. 36Struggling to gain weight or to improve your training performance in a muscle-building phase?
In this solo episode, I’m going to address practical nutrition- and training-related strategies to troubleshoot each of these issues and get the needle moving once again in the direction of productive gains.
Links and resources:
Ep. 8: “Evidence-based programming for hypertrophy – With Dr. Eric Helms” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagr...2023-03-1729 min
Fit to Transform Podcast with Coach NikiasGetting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - Ep. 35Mr. Ntanos is one of the UK’s leading gender-affirming surgeons, specialising in top surgery for gender-diverse people assigned female at birth.
In today’s episode, Mr. Ntanos joins me for an in-depth conversation on this life-changing surgery.
By sharing our respective experiences as coach and surgeon, we aim to offer all of you listeners a sustainable approach to training and nutrition to help you achieve your desired results and make a smooth recovery after the procedure.
Links and resources:
Check out Mr. Ntanos’s website: http://ioannisntanos.com/2023-03-1047 min
Fit to Transform Podcast with Coach NikiasMore than fat loss: a multi-phasic approach to transform your physique - Guest appearance - Ep. 34In this episode, I had the honour of making a guest appearance on the 100% Real With Ruby Podcast!
Here’s a sneak peek of what we talked about:
Why a fat loss diet isn’t enough to meaningfully change your physique
The different phases in the physique development process, and how to transition smoothly from one to the other
What to focus on during a muscle-building phase, how to set up your caloric surplus and rate of gain, and what to expect from this phase
… And a lot more!
Links and resources:
...2023-03-031h 09
Fit to Transform Podcast with Coach NikiasHow to be consistent with fitness for decades - With Jeff Alberts - Ep. 333DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he’s been able to stay consistent with training for over 36 years.
If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades.
Links and resources:
Visit the 3DMJ website: http://3dmusclejourney.com/
Connect with Jeff on Instagram @3dmj_godfather: https://www.instagram.com/3dmj_godfather/
Check out the 3DM...2023-02-2457 minFit to Transform Podcast with Coach NikiasHow to overcome a fat loss plateau - Ep. 32In this episode, I do a deep dive into the definition of a fat loss plateau, the two main reasons why a plateau can take place, and how to troubleshoot them.
Links and resources:
Blog article: “Troubleshooting Fat Loss Plateaus (Without Lowering Calories)” – https://www.fittotransformtraining.com/blog/fat-loss-plateaus
Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transform/episodes/How-to-set-your-own-fat-loss-targets---The-No-Quit-Kit-Series-Ep--3-e1lq44q
Ep. 17: “Tracking calories 101” – https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o/a-a8afc9k
Blog article: “How to Have a Successful...2023-02-1730 min
Fit to Transform Podcast with Coach NikiasMaximum fat loss with minimal muscle loss - With Dr. Bill Campbell - Ep. 31Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida.
In this interview, we cover everything you need to know to maintain as much muscle as possible during a fat loss diet.
In addition, Dr. Campbell shares his interpretation of the current scientific literature in regards to diet breaks, refeeds, cardio for fat loss, and more.
If you’re looking to improve your physique, don’t miss out on all the practical takeaways in this episode.
2023-02-1057 minFit to Transform Podcast with Coach NikiasHow to use the scale as a tool for fat loss and muscle gain - Ep. 30In this solo episode, I discuss how to use the scale as a tool in your fat loss and muscle-building phases.
I want this knowledge to empower you to not only achieve your fitness goals, but also improve the difficult relationship that many of us share with this device.
I hope that my perspective and suggestions help you take back the power you deserve to have over the scale, so that it will no longer dictate your worth or whether you have a good or bad day.
Links and resources:2023-02-0333 min
Fit to Transform Podcast with Coach NikiasThe truth about gut health - With Dr. Gabrielle Fundaro - Ep. 29With a PhD in Human Nutrition, Foods, and Exercise, Dr. Gabrielle Fundaro is the current coach and owner of Vitamin PhD Nutrition, a writer for Examine.com, and a board member of both Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA).
In this interview on gut health, Dr. Fundaro thoroughly explains what we know and don’t know about it, how to practise good gut health hygiene, and how to tell apart reputable information from harmful “quackery”.
Thanks to Dr. Fundaro’s extensive knowledge and experience, this episode is a valuable primer on every...2023-01-271h 05Fit to Transform Podcast with Coach NikiasHow to choose the right online coach - Ep. 28As an online coach who’s also been coached by another online coach, I offer my perspective on practical considerations to make in order to hire the right online coach for you.
I cover the most important components of the research process, including the coach’s qualifications and insurance; their specialisation; their clients’ experience; and more.
So, if you’re looking for your first online coach, this episode is for you.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my websi...2023-01-2040 minFit to Transform Podcast with Coach NikiasAn evidence-based approach to staying motivated - Ep. 27In this solo episode, I answer the million-dollar question: “How do you stay motivated?”
Starting with the scientific definition of motivation, I cover the different types of motivation (spoiler alert: it’s more complicated than intrinsic and extrinsic).
I then share some practical tips to increase and harness motivation in pursuit of your goals.
Links and resources:
Blog article: “A Comprehensive Guide to Successful Goal Setting” – https://www.fittotransformtraining.com/blog/goal-setting
“Intrinsic and Extrinsic Motivations: Classic Definitions and New Direction” by Ryan and Deci (2000): https://www.sciencedirec...2023-01-1331 minFit to Transform Podcast with Coach NikiasWhat if you messed up? - Ep. 26Welcome to the first solo episode of 2023!
In this short, sharp and hopefully effective episode, I aim to help you reframe your conception of “failure” and move forward if you feel that you “messed up” over the winter holidays.
Links and resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Join the waiting list for my online group coaching program, Transformation Kickstar...2023-01-0608 min
Fit to Transform Podcast with Coach NikiasA healthful approach to fat loss, body image, and your relationship with food - With Dr. Emilia Thompson - Ep. 25In this episode, I got the opportunity to interview Dr. Emilia Thompson on the intersection between fat loss and health.
Emilia is a Registered Nutritionist and online nutrition consultant providing an evidence-based, compassionate approach to nutrition.
With a background in sport and exercise nutrition and physiology, Emilia also runs an online education course (EIQ Nutrition) as well as fitness events (Level Up Events), and is a leading public speaker in health and fitness.
We covered a range of topics, including:
What’s the definition of “health”?
What are the potential health benefits and dr...2022-12-3051 min
Fit to Transform Podcast with Coach NikiasThe effects of flexible and rigid restraint on fat loss success - With Laurin Conlin - Ep. 24In today’s episode, I interview fitness coach and researcher Laurin Conlin on the concepts of rigid and flexible restraint when dieting.
Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF.
As part of her Master’s degree, she conducted a study on the effects of following a rigid meal plan v...2022-12-2359 min
Fit to Transform Podcast with Coach NikiasEffective applications of failure training - With Martin Refalo - Ep. 23In this very insightful interview, Martin Refalo and I discuss what it means to train “hard” for the goal of muscle hypertrophy; whether you need to train to complete muscular failure to maximise hypertrophy; and how to program failure to maximise its potential benefits and minimise potential downsides.
Martin is a coach and Education Manager at JPS Health and Fitness in Melbourne, Australia. He’s currently pursuing a PhD in Exercise Science and has recently authored a systematic review and meta-analysis on the influence of proximity to failure on muscle hypertrophy.
Martin is keen to conduc...2022-12-161h 06
Fit to Transform Podcast with Coach NikiasDemystifying progressive overload - With Brian Minor - Ep. 22In today’s episode, 3DMJ coach and athlete Brian Minor and I aim to demystify the concept of progressive overload.
Brian is a coach, educator, Certified Strength and Conditioning Specialist (CSCS), and athlete, with a Master’s Degree in Health and Exercise Science from Colorado State University. He’s been coaching athletes for over a decade, with a primary focus on those interested in improving body composition, physique contest prep, and within the sport of powerlifting.
Tune in to hear Brian’s thoughts on what progressive overload is, what tools to use to track whether it’s hap...2022-12-091h 19Fit to Transform Podcast with Coach NikiasHow not to panic about fitness during the holidays - Ep. 21The aim of this solo episode is to help you strike the balance between honouring your fitness and health goals, and enjoying this festive period to the fullest.
Resources:
“Effect of the Holiday Season on Weight Gain: A Narrative Review” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
“Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention” – https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0232152#sec016
“What Behaviors Are Important for Successful Weight Maintenance?” – https://www.ncbi.nlm.nih.g...2022-12-0240 min
Fit to Transform Podcast with Coach NikiasBeyond calories: high-priority principles for successful fat loss - With Brandon DaCruz - Part 2 - Ep. 20In Part 2 of this two-part interview with Brandon DaCruz, we discuss the physiology of fat loss, or how your body actually burns fat when you create a caloric deficit, a more complex process than the oversimplified statement, “It’s just a calorie deficit,” would lead you to believe.
Following on from that, we cover five high-priority principles you can use to devise your own personalised strategy for a successful fat loss phase.
These principles will help you lose body fat whilst maintaining muscle mass; manage hunger and cravings; and prevent or lower the likelihood of encoun...2022-11-2552 minFit to Transform Podcast with Coach NikiasBalancing fat loss success with eating out and holiday meals - Ep. 19This episode is a comprehensive guide to balancing your fat loss goals with eating out and enjoying holiday meals, covering the following topics:
How to track restaurant meals and holiday meals you don’t make yourself
Which choices to make to hit your fitness goals if you choose not to or you can’t track calories for a certain meal
How to manage your calories across the week to fit in a reasonable amount of meals out and/or holiday meals
How to overcome the peer pressure to eat and drink in a way that doesn’t serve your g...2022-11-1855 min
Fit to Transform Podcast with Coach NikiasHow to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18In Part 1 of this two-part interview, I interview Brandon DaCruz on how to set yourself up for a successful fat loss phase.
We discussed the criteria to use in order to assess whether you’re ready to diet; what you need to do in order to prime yourself for fat loss if you aren’t quite ready yet; and how to plan a fat loss phase, including diet breaks and refeeds.
Brandon is an online nutrition and physique coach, internationally published fitness model, and National Level NPC competitor.
He’s been featured in public...2022-11-111h 02
Fit to Transform Podcast with Coach NikiasTracking calories 101 - Ep. 17As it says on the tin––err, in the title, this is your one-stop shop resource on how to track your calories with the degree of consistency and accuracy that you need in order to achieve your goals.
Whether you’re new to tracking or you’ve been doing it for a long time, but you’ve hit a plateau, this episode is going to be a goldmine of practical applications to improve your tracking consistency, accuracy, and effectiveness.
Resources:
Blog article – “4 Ways to Hit Your Calorie and Protein Ta...2022-11-0433 min
Fit to Transform Podcast with Coach NikiasMicronutrients for vegans, performance and health supplements, and the effects of soy on your hormones - With Dr. Eric Trexler - Part 2 - Ep. 16In the second and final part of this interview with Dr. Eric Trexler, we discuss:
Which micronutrients do vegans need to worry about?
Which supplements does Eric recommend for general health and training performance?
How can soy affect your sex hormone levels whether you’re cisgender or gender-diverse?
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Eric’s article: “Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known Benefits” - https://www.strongerbyscience.com/creatine...2022-10-2842 min
Fit to Transform Podcast with Coach NikiasSupporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15This episode is the first in a two-part interview with Dr. Eric Trexler, Director of Education for Stronger by Science, co-author of MASS (Monthly Applications in Strength Sport), and co-creator of the diet app MacroFactor.
In Part 1, we’re doing a deep dive into protein for vegans and vegetarians who want to get lean and jacked.
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
...2022-10-2152 minFit to Transform Podcast with Coach NikiasMaking the most of a massing phase: myths, realistic expectations, and mindset tips - Ep. 14Following up on my interview with Steve Hall on massing phases, in this episode I aim to bust some myths about this type of phase, give you more realistic expectations, and share some mindset tips to help you maximise muscle growth and minimise fat gain when massing.
Resources:
“Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training” by Slater et al. (2019) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit...2022-10-1432 min
Fit to Transform Podcast with Coach NikiasFundamental principles for massing - With Steve Hall - Ep. 13Today I interview Steve Hall on the fundamental principles of a productive massing phase, also known as a “bulking” or “muscle-building” phase.
Steve is the founder and co-owner of Revive Stronger, an online coaching company specialising in bodybuilding and physique development. He’s also the co-host of the Revive Stronger Podcast, a competitive natural bodybuilder who placed second at WNBF Worlds in 2021, and a very experienced lifter, with over a decade of training under his belt.
Resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Foll...2022-10-071h 02Fit to Transform Podcast with Coach NikiasHow to plan a successful fat loss phase - Ep. 12Today I’m discussing my step-by-step process to plan a client’s fat loss phase.
Tune in to learn how I balance time spent in a caloric deficit with diet breaks in order to ensure consistency; how long I tend to recommend my clients diet for depending on their goal; and how fast I usually aim for them to lose fat on weekly basis.
Resources:
Blog article – “A Comprehensive Guide to Your First Cut”: https://www.fittotransformtraining.com/blog/guide-to-first-cut
Blog article – “How to Design Your Own Diet”: https://www.fitt...2022-09-3035 min
Fit to Transform Podcast with Coach NikiasNutritional considerations for gender-diverse people - With Dr. Whitney Linsenmeyer - Ep. 11How can hormone replacement therapy impact the health of a gender-diverse person? How do you know whether to use female or male reference values to calculate your caloric needs and other nutritional needs? Which nutritional principles would you benefit from basing your diet on as a gender-diverse or cisgender person?
Dr. Whitney Linsenmeyer, a Registered Dietician, an Assistant Professor at Saint Louis University in Missouri, and a spokesperson for the Academy of Nutrition and Dietetics, joins me on the podcast to cover the answers to all these questions… and more!
Resources:
Dr. Whitney Li...2022-09-231h 00Fit to Transform Podcast with Coach NikiasQ&A #1: Feeling hungry all the time, which macros to track, vegan and vegetarian protein, fibre tips - Ep. 10Questions covered:
I’m struggling with sticking to a diet because “I like to eat”, and I’m always hungry/snacky. What can I do?
Do you need to track all of your macros?
How do you eat more protein as a vegetarian/vegan?
How can you eat more fibre?
Resources:
Blog article – “Macros 101”: https://www.fittotransformtraining.com/blog/macros-101
Blog article – “Vegetarian-Friendly Protein Hacks”: https://www.fittotransformtraining.com/blog/vegetarian-friendly-protein-hacks
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtra...2022-09-1641 minFit to Transform Podcast with Coach NikiasHow hard do you need to train for effective muscle growth? - Ep. 9In episode 8, Dr. Eric Helms explained the relationship between volume (the number of sets you do per body part per week) and hypertrophy.
However, not all sets are created equal.
To build muscle effectively, you need to make each set hard enough to stimulate the target muscle.
But how do you know you’re training hard enough?
Today’s episode is jam-packed with practical takeaways that you can apply the next time you hit the gym in order to make every single set count towards your gains.
Re...2022-09-0922 min
Fit to Transform Podcast with Coach NikiasEvidence-based programming for hypertrophy - With Dr. Eric Helms - Ep. 8Dr. Eric Helms is the Chief Science Officer at 3DMJ, an online coaching company for strength and physique athletes, and a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, with a PhD in strength and conditioning, a Masters in nutrition, and a second Masters in exercise science and health promotion.
He’s also a professional bodybuilder, a raw powerlifter, and a weightlifter. In other words, he’s a lover of all strength and physique sports.
In today’s episode, he joins the podcast to answer these questions on eviden...2022-09-021h 03Fit to Transform Podcast with Coach NikiasHow to build muscle effectively in every workout - Ep. 7If you’re serious about building muscle, you can’t rely on an effective program alone. While a well-designed program is fundamental to accomplish this goal, you also need to know what to focus on in every single session in order to maximise your gains.
That’s exactly what I’m going to cover in this episode.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “Do You Need to Train to Failure to Grow Muscle...2022-08-2615 minFit to Transform Podcast with Coach NikiasMy story: from fighting an eating disorder and gender dysphoria to thriving with bodybuilding - Ep. 6It’s high time I introduced myself and my own fitness journey.
Today I tell you my own story, in which gender identity and fitness intertwine to shape the person and the coach that I am today.
I’m going to have a very honest and open conversation about my childhood and teenage years, during which I developed an eating disorder due to gender dysphoria.
I’m also going to share how I was able to turn my life around, recover from the eating disorder, and finally start thriving by adopting what I call “...2022-08-1928 min
Fit to Transform Podcast with Coach NikiasFat loss without the scale and gender-affirming gains - With Client Corey - Ep. 5Important announcement! Sign-ups for Transformation Kickstart close this Friday August 19th. Read more and sign up here: https://www.fittotransformtraining.com/group-coaching.html
Welcome to my first ever client interview!
In this episode, my one-on-one online coaching client Corey, a transgender man from Brighton, UK, shares his story, including:
How he struggled with body image from an early age as he was brought up in a fat-shaming culture as a person assigned female at birth
How he felt out of control around food and had never been able to lose body...2022-08-1248 minFit to Transform Podcast with Coach NikiasWhat you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 2In the second part of this episode, I focus on realistic expectations: how much weight you can expect to lose; how “perfectly” you need to nail your calories; whether you’re going to lose weight eating the same calories for your entire diet; and more!
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger
Sign up for the No Quit...2022-08-0525 minFit to Transform Podcast with Coach NikiasWhat you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 1Dieting successfully takes time and effort, but, with an effective long-term perspective, you can enjoy the process and finally achieve the results you deserve for your hard work. In this episode, I discuss what you need to know to adopt this effective perspective.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger
Sign up for the No Quit K...2022-08-0330 minFit to Transform Podcast with Coach NikiasHow to set your own fat loss targets - The No Quit Kit Series Ep. 3This episode covers everything you need to know to start your fat loss diet: your fat loss priorities (calories, protein, steps, cardio, etc.), why they’re important, and how to set your own starting targets.
I also want to give a shoutout to Sloane, a client and listener of the podcast, for letting me know that the volume of the previous two episodes was a little low. I tried to turn it up for this episode, and I look forward to hearing what you think of it.
Resources:
Follow me on...2022-07-2939 minFit to Transform Podcast with Coach NikiasWhy SMART goals alone don't work - The No Quit Kit Series Ep. 2When I was trying to use SMART goals at the beginning of my coaching career, they weren’t enough for my clients to achieve their physique goals, be they fat loss or muscle gain.
Since implementing a more effective goal setting method, I’ve seen huge improvements in their motivation, discipline, and commitment, which in turn has increased their success rate tenfold.
In this episode, I’m doing a deep dive into the science of goal setting and into my own goal setting method, which you can apply to your own lifestyle transformation.
Resour...2022-07-2222 min
Fit to Transform Podcast with Coach NikiasRetrain your mindset for long-term fat loss success - The No Quit Kit Series Ep. 1What makes your mindset ineffective for fat loss? And how can you retrain your mindset for long-term success? The aim of this episode is to empower you with the answers to these questions.
Resources:
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html
Sign up for Transformation Kickstart: https...2022-07-1524 min