Fit to Transform
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links

INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

A Comprehensive Guide to Getting Fit for Top Surgery

3/22/2023

0 Comments

 
Picture
The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.
––Arnold Schwarzenegger
​A double mastectomy, colloquially known as “top surgery”, can be one of the most life-changing experiences for a gender-diverse individual who was assigned female at birth.
 
Since the beginning of my coaching career, I’ve had the honour of helping multiple clients prepare for this procedure and safely return to training once recovered.
 
In this article, I’m going to share training and nutrition practices to create a sustainable and effective top surgery prep plan that I’ve been learning, perfecting, and developing for years.
 
So, if your top surgery is coming up, read on.

Read More
0 Comments

Mini-Blog: 4 Reasons Why You’re Struggling to Build Muscle

8/24/2022

0 Comments

 
Picture

Read More
0 Comments

A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth

6/1/2022

0 Comments

 
Picture
Free stock photo from Pexels.com.
Sleep is that golden chain that ties health and our bodies together.
––Thomas Dekker
​I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
 
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer.
 
You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
 
  • Losing fat
  • Gaining muscle
  • Improving training performance
 
Yes, that’s basically everything.
 
Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools.
 
So don’t sleep on this low-hanging fruit. (See what I did there?)
 
Keep reading for a comprehensive guide on:
 
  • The benefits of sleep on your gains
  • The negative effects of inadequate sleep
  • What “good sleep” is
  • Practical tips to improve sleep
  • Sleep supplements
 
Let’s delve into it.

Read More
0 Comments

Should You Cut or Bulk First?

5/11/2022

0 Comments

 
Picture
Free stock photo from Pexels.com.
Most people fail not because of a lack of desire but because of a lack of commitment.
––Vince Lombardi
Should you cut or bulk?
 
A dilemma we’ve all faced at least once.
 
You may be wondering, “Am I lean enough to bulk? Or should I cut first and bulk later?”
 
This indecision is holding you back from making any progress at all in either direction.
 
I’ve been there. Three years ago, I spent six months stagnating because I couldn’t commit to a bulk, but I also didn’t want to cut again because I’d just finished one such phase.
 
This article is going to spare you all of that and take you through a thought process to help you make the best decision to attain the physique you want.
 
This thought process includes the following assessments:
 
  1. Which is going to improve your health the most: losing fat or gaining muscle?
  2. Which phase can you commit to for at least three months in this stage of your life?
 
If you haven’t already, complete a Kickstart Phase first to prime yourself for either bulking or cutting, then come back to this post and dive in.

Read More
0 Comments

4 Ways to Hit Your Calorie and Protein Targets

12/1/2021

0 Comments

 
Picture
Free stock photo from Pexels.com.
​What’s the two things they tell you are healthiest to eat? Chicken and fish. You know what you should do? Combine them, eat a penguin.
––Dave Attell
Working out your calorie and protein targets is relatively easy. Any free online calculator can do that for you.
 
Actually hitting those targets? Not so much.
 
That’s where this article comes in, covering four ways to hit your calorie and protein targets every day, without fail.
 
Two of these strategies will apply to you if you have the time to pre-track your food.
 
The last two will have you covered if you need to track on the fly.
 
Therefore, whichever your experience, you’ll find something of value in this article and, most importantly, you’ll be able to apply it to your own circumstances straight away.
 
Let’s dig in.

Read More
0 Comments
<<Previous

    Nikias Tomasiello

    An online fitness coach who likes bodybuilding, superheroes, and bread.

    Want to work with me? Check out my services!

    Coaching

    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Tags

    All
    Assigned Female At Birth
    Assigned Male At Birth
    Beginners
    Bodybuilding
    Body Positivity
    Body Type
    Bulking
    Carbs
    Cardio
    Client Perspective
    Cutting
    Eating Disorders
    Exercise
    Fat
    Fat Loss
    Fitness
    Flexible Dieting
    Food
    Gender Diverse
    Goal Setting
    Gym
    Health
    Hiit
    Holidays
    Hypertrophy
    Iifym
    Intensity Of Effort
    Intermittent Fasting
    Intuitive Eating
    Keto
    Lifestyle
    Lifting
    Meal Frequency
    Meal Planning
    Mental Health
    Mindset
    Mini Blog
    Muscle Growth
    My Story
    Myths
    Nutrition
    Nutrition 101
    Nutrition Coaching
    People Who Menstruate
    Personal Training
    Protein
    Recipes
    Recovery
    Self Help
    Strength Training
    Supplements
    Testimonial
    Tips
    Training
    Training Frequency
    Training Volume
    Transgender
    Vegetarianism
    Women
    Workout

    RSS Feed

Follow me on social media

    Subscribe to my newsletter to receive:

    My FREE training program & nutrition guide
    Evidence-based nutrition & training content
    News & offers on my products & services

Click Here to Subscribe

Get in touch

Click Here to Contact Me
© 2018-2022 Veronica Tomasiello, known as Nikias Tomasiello – All rights reserved
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links