Two weeks ago, I flew to New York to spend the week with one of my younger brothers. In this episode, I use this trip as an example to illustrate how you can apply the travel tips from ep. 122 and 123 in a real-life scenario.

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

Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.

Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home.

Links and resources:

Listen to Brandon’s first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf

Email Brandon at bdacruzfitness@gmail.com

Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/

Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi

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

Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.

Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home.

Links and resources:

Listen to Brandon’s first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf

Email Brandon at bdacruzfitness@gmail.com

Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/

Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi

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

In this Q&A episode about nutrition, I’m covering the following questions:

• What should your weight goal be?
• Why can’t you stick to any diet, no matter how many you try?
• Can you have higher- and lower-calorie days in a bulking phase?
• Why are other people losing weight faster than you?

Links and resources:

Ep. 116: “How fat loss impacts muscle growth - With Dr. Eric Trexler”: https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-fat-loss-impacts-muscle-growth---With-Dr--Eric-Trexler---Ep--116-e2o4sl2

Ep. 53: “Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t

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

In this Q&A episode about training, I’m covering the following questions:

• How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again?
• Deloads: what, when, and why do them?
• Should I do isolation lifts for glutes or are compounds enough?
• If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher?

Links and resources:

Ep. 75: “The best rep range for hypertrophy - With PhD student Daniel Plotkin” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/The-best-rep-range-for-hypertrophy---With-PhD-student-Daniel-Plotkin---Ep--75-e2d4v71

Research paper: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy” by Singer et al., 2024 - https://www.researchgate.net/publication/379791270_Give_it_a_Rest_A_systematic_review_with_Bayesian_meta-analysis_on_the_effect_of_inter-set_rest_interval_duration_on_muscle_hypertrophy

Research paper: “Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations” by Coleman et al., 2024 - https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/#sec24

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

With a Doctorate in Dental Surgery from the University of Maryland, Dr. Allan Bacon is a certified personal trainer, a certified physique and bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.

In this comprehensive interview, we discuss a number of topics pertaining to health and physique, including but not limited to:

• The health benefits of muscle
• Inflammation and insulin
• The best approach if you’re “skinny fat”
• What you need to know about body fat percentages

Links and resources:

Connect with Allan on Instagram @drallanbacon: https://www.instagram.com/drallanbacon/

Visit his company’s website: mauiathletics.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

In this episode, I had the honour of making another guest appearance on the 100% Real With Ruby Podcast!

Here’s a sneak peek into our conversation:

• Why you’re training hard, but not seeing the results you want
• The most effective training and nutrition approaches for muscle growth
• How your body image is holding you back from getting the results you want
• … And a lot more!

Links and resources:

Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1

Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/

Visit Ruby’s website: https://transformxruby.wordpress.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

In this solo episode, I’m going to cover the types of “bulking” or muscle-building phases in a surplus that I support or advise against.

Links and resources:

Ep. 84: “Gaining muscle at maintenance vs a surplus - With Jeff Hoehn” - ⁠https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Gaining-muscle-at-maintenance-vs-a-surplus---With-Jeff-Hoehn---Ep--84-e2fff2h⁠

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