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Sam Forget

Online Fitness & Nutrition Coach

I send powerful lessons, stories, and no-BS transformation tips to my private email list 1-2 times per week. Subscribe here to begin your OWN transformation:

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Featured Post

Mother's Day

I've had the privilege of coaching hundreds of moms over the last 12 years. So you can imagine how many times I've been asked how to navigate Mother's Day: "My family wants to do X. What should I do?" "I just don't want to mess up my progress" "Should I still be tracking?" Etc., etc. Most of the fitness industry says, "Don't worry about it! It's just one day. Enjoy yourself and get back on track tomorrow." I don't love this advice. Here's why: ✕ It implies that a Mother's Day celebration is...

4 days ago • 1 min read

There was a good 4+ year stretch where I posted content virtually every day. Oftentimes, 2-3 times per day. Blogs. Emails. Social media posts. You name it. I had an endless stream of ideas. I wrote and wrote and wrote and wrote. Then I hit a wall. Probably around late 2019 or early 2020—and no, it wasn't pandemic-related. I just hated playing all the content games: documenting every last second of my life like a vlog, pointing at floating words in videos, concerning myself with trending...

24 days ago • 1 min read

A few nights go, I negotiated with myself before bed. I stayed up too late watching Billions, and didn't want to wake up at my usual time: 4:52AM. So I grabbed my phone, moved my alarm back an hour, and adjusted the rest of my day accordingly. Fortunately, though, I woke up around 2AM to use the bathroom. I say "fortunately" because this gave me the opportunity to renegotiate with myself. I thought ahead to the morning, and the PROS of waking up late: ✓ Waking up slightly more rested Then I...

about 1 month ago • 1 min read

I'm currently dieting harder than I ever have. I'm planning every last morsel of food in advance. I'm not eating out. I'm not drinking. I'm training my ass off, and walking 10,000+ steps per day. In short... I'm doing everything I'm "supposed to." But for a 10-11 day stretch last month... the scale didn't reflect that. I weighed in at ~190 pounds every damn day for over a week. What gives? For the first time in my life (I have a great relationship with the scale), I crept into semi-frustrated...

about 1 month ago • 1 min read

Over two years ago now, I had my buddy Louis Guarino on my podcast, Transformation Talks. He said something that made me squirm at the time, given the dieting "climate" in 2022. He said that it was okay to have a fat loss goal for the summer. And despite the fact that yes, everybody with a bikini and a body has a "bikini body"... It's also okay to want to look different in a bikini, or whatever else you're wearing. To be clear, Louis—a compassionate, emotionally intelligent, effective...

about 1 month ago • 2 min read

This past Thursday, I posted a new video on calorie counting. More specifically, how not tracking your food because you "don't have time to" is an oxymoron... Since the most common byproduct of regularly operating with blind spots is a longer-than-necessary diet. Oftentimes, weeks and months longer. In any case, the response to the video was overwhelmingly positive. Most people appreciated the kick in the butt. Minus this guy: According to this YouTube expert: "It's literally impossible to...

about 2 months ago • 2 min read

It's about 9AM here in Mérida, Mexico. I'm supposed to be in Dallas right now, killing time before heading off to a conference in Vegas. But shortly after arriving at the Mérida airport at 2AM... I got word that my flight was delayed. By eight hours. Not ideal, considering I can no longer make the first night of the conference, the airport didn't have (reliable) Wi-Fi, and I couldn't get back into my Airbnb. Fortunately, though, I found a 24 hour diner! ...That doesn't actually serve food for...

2 months ago • 1 min read

I just had a really productive conversation with a client who was struggling with MyFitnessPal. For what it's worth, her hurdles weren't unique: Next-day planning Having to hit certain numbers Travel Meals out But any time there's an ongoing mismatch between an on-paper plan and somebody's day-to-day... it's crucial to get ahead of it. So I had a candid conversation with her about potential changes. Here's the gist: "If you're feeling a lot of friction with MyFitnessPal, we're not married to...

3 months ago • 1 min read

I’m in a fat loss phase right now and things have been moving slower than I want. So instead of looking for a scapegoat... Or insisting that I'm doing everything right... (Most people's go-to's.) I audited my effort and consistency with radical honesty and an open mind: Could I be tracking more accurately? Am I training hard enough? Have I been getting my steps in 90+% of the time? Have I been taking my sleep seriously? I quickly identified a culprit: I thought I was having 100 calories of...

3 months ago • 2 min read

As a native New Englander who couldn't care less about football... I have very fond memories of having gyms to myself every Sunday growing up. Nevermind Super Bowl Sunday! The Pats have gone 10 times in my lifetime, and six since I began to frequent gyms—so you can imagine how empty they were then. Me every time I walked in: Points for you if you get this reference! That said, I realize that millions of people do care about football—even if it's just for the social component, and the endless...

3 months ago • 2 min read
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