Fit to Transform Podcast with Coach Nikias

Nikias Tomasiello
  • 5.0 (4)
  • FITNESS
  • UPDATED WEEKLY
Fit to Transform Podcast with Coach Nikias

Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset. With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life. If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.

  1. 6 DAYS AGO

    The science of effective goal setting - REPLAY - Ep. 130

    In this episode, I’m doing a deep dive into the science of goal setting and into the goal-setting method I use with my clients. Links and resources: “How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full  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

    22 min

  2. 12/27/2024

    A phasic plan for successful physique transformations - Ep. 129

    In this solo episode, I spill the beans on the four phases of physique transformation I employ with all my clients when I design their physique and lifestyle transformation plan. Not only do I delve into these phases in plenty of detail. I also cover an imaginary year-long physique transformation plan for two imaginary clients with very different goals in order to give you a practical example of what your own plan may look like. If you want to plan your own 2025 physique and lifestyle journey, don’t miss out on 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 the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

    41 min

  3. 12/24/2024

    A two-pronged approach not to over-eat at social meals - Mini Mindset Musings Ep. 5

    The episode you need this festive season if you struggle with over-eating at social meals. 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

    14 min
  4. Muscle-building phases for women - With Laura Savino - Ep. 128

    12/20/2024

    Muscle-building phases for women - With Laura Savino - Ep. 128

    Coach Laura Savino is the founder of online coaching company Elevated Pursuit Nutrition (EPN). In this episode, we delve into the science and practical application of setting up and executing a muscle-building phase in a surplus, including: How to overcome the fear of committing to a calorie surplus How to set calories and macros to maximise muscle gain and minimise fat gain Nutrition periodization Common nutrition and training mistakes in a muscle-building phase … And more! Links and resources: Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/  Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/  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

    1h 4m

  5. 12/13/2024

    4 nutrition hacks you haven’t heard before - Ep. 127

    This solo episode covers four ways to think about nutrition that make a big impact, but aren’t often discussed: The law of diminishing returns applies to taste, but not calories. Eating slowly is more empowering than you give it credit for. The “default diet” is underrated to achieve structured flexibility. Maintenance is an underrated form of progress. 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

    35 min

  6. 12/06/2024

    Holiday weight gain research and top tips to navigate festive meals successfully - Ep. 126

    In this episode, I cover some research to help you put holiday weight changes into perspective, and my top strategies to navigate the festive season successfully. Links and resources: Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala et al. (2017) - https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/  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

    45 min
  7. The latest research on volume and hypertrophy - With Dr. Eric Helms - Ep. 125

    11/29/2024

    The latest research on volume and hypertrophy - With Dr. Eric Helms - Ep. 125

    Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy. We talked about: What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more! Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” by Pelland and colleagues - ⁠https://sportrxiv.org/index.php/server/preprint/view/460/967⁠  Check out the MASS Research Review: https://massresearchreview.com Visit the 3DMJ website: https://3dmusclejourney.com/  Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/  Fit to Transform Podcast 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  Check out the Data Driven Strength Podcast: ⁠⁠https://creators.spotify.com/pod/show/datadrivenstrength⁠⁠  Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html 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

    1h 12m

  8. 11/22/2024

    How I planned and executed on my own travel fitness goals - Ep. 124

    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

    1 hr
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Ratings & Reviews

5
out of 5
4 Ratings

About

Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset. With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life. If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.

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