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PODCAST

Fit to Transform Podcast with Coach Nikias

Nikias Tomasiello

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

health & fitness fitness

All Episodes

00:58:13

Achieving a body (and mindset) recomp for top surgery...

Fit to Transform Podcast with Coach Nikias ·

2023/07/28

My 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

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00:35:44

Transitioning from fat loss to maintenance...

Fit to Transform Podcast with Coach Nikias ·

2023/07/21

So 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

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00:24:23

Why you stop sticking to your diet (and what to do...

Fit to Transform Podcast with Coach Nikias ·

2023/07/14

You’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: Research paper: “Set points, settling points and some alternative models:

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00:33:29

1200-calorie diets, best number of exercises per...

Fit to Transform Podcast with Coach Nikias ·

2023/07/07

To 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:

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00:47:15

Optimising gut health for physique and performance...

Fit to Transform Podcast with Coach Nikias ·

2023/06/30

Dasha 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,

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00:42:59

Four summer holiday tips no one’s giving you - Ep. 50

Fit to Transform Podcast with Coach Nikias ·

2023/06/23

While 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

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00:52:19

Maximising training performance during a fat loss...

Fit to Transform Podcast with Coach Nikias ·

2023/06/16

In 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

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00:18:53

A comprehensive guide to meal planning and prepping -...

Fit to Transform Podcast with Coach Nikias ·

2023/06/09

This 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

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00:57:38

What you need to know about creatine - With Dr. Scott...

Fit to Transform Podcast with Coach Nikias ·

2023/06/02

There’s no better person to discuss creatine, one of the most researched supplements in the fitness and health industry, than Dr. Scott Forbes, also known as Dr. Creatine, who joins me today to share everything you need to know if you’re considering this substance to support your fitness and health goals. A current associate professor at Brandon University in Canada, Scott Forbes has dedicated his career to improving athlete performance and has extensive research experience within the field of

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00:22:25

How to manage hunger on a fat loss diet - Part 2 -...

Fit to Transform Podcast with Coach Nikias ·

2023/05/26

To 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:

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00:26:06

How to manage hunger on a fat loss diet - Part 1 -...

Fit to Transform Podcast with Coach Nikias ·

2023/05/19

In 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

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00:52:52

How to develop a successful mindset - With Dr. Kasey...

Fit to Transform Podcast with Coach Nikias ·

2023/05/12

Today 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 her Health Mindset Coaching

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00:23:25

Load selection and exercise progression - Ep. 43

Fit to Transform Podcast with Coach Nikias ·

2023/05/05

In 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” –

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01:05:41

How to run effective mini-cuts - With Steve Hall -...

Fit to Transform Podcast with Coach Nikias ·

2023/04/28

Today 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

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00:15:39

A guide to effective warm-ups - Ep. 41

Fit to Transform Podcast with Coach Nikias ·

2023/04/21

In 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:

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01:06:36

Exercise selection and execution for hypertrophy -...

Fit to Transform Podcast with Coach Nikias ·

2023/04/14

In 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:

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00:36:16

Q&A #2: “Undoing” fat loss progress on holiday,...

Fit to Transform Podcast with Coach Nikias ·

2023/04/07

In 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

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00:30:16

Peri-workout nutrition - Ep. 38

Fit to Transform Podcast with Coach Nikias ·

2023/03/31

This 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:

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00:54:47

Harnessing ROM to maximise hypertrophy - With Milo...

Fit to Transform Podcast with Coach Nikias ·

2023/03/24

In 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

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00:29:02

How to overcome a muscle growth plateau - Ep. 36

Fit to Transform Podcast with Coach Nikias ·

2023/03/17

Struggling 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” –

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