Rnt Fitness Radio

On today’s episode of RNT Fitness Radio, I’m joined by RNTer Opi Chaggar, who’s absolutely crushed it in the last year since starting his journey in January 2021. After looking at himself in the mirror whilst holding his newborn in the middle of 2020, he realised things needed to change. He wasn’t happy with how he looked, he didn’t feel good, and it was bleeding into other areas of life. Having tried to achieve the body he wanted for 20 years, he never really got to where he wanted to be, so when he saw his friend achieve a remarkable transformation with us, he jumped, went all in, and the rest is history! To read Opi’s case study and see his amazing journey, check out the shownotes.   Timestamps:   03:00 - What were the biggest struggles you were facing before RNT 07:50 - The biggest thing with RNT, is that you are held  accountable 09:00 - Describe the moment when holding your daughter and looking at yourself in the mirror, what’s going through your mind? 11:30 - What triggers your binging episode with bis

I’m a couple weeks into my Road to Vegan Shredded now, and last week I had a great couple of questions on an Instagram Q&A that I thought I’d answer on a podcast, ranging from why I’m doing this, what have been some early challenges, and what I’m most excited about.   Timestamps:   05:16 - If two years ago, someone told you that you’d be Vegan now, or be on a Vegan journey, would you have believed them?  07:16 - What’s the purpose of this Vegan journey?  16:10 - Some vegans say they feel more energy in balance, do you feel that you’re on placebo? 17:25 - What are you most concerned about going shredded whilst Vegan? 21:00 - Do you feel any change in yourself whilst being Vegan? 21:40 - What are you most looking forward to about being Vegan shredded?  25:35 - Planning on being vegan permanently or just until the end of this period, or will you incorporate bits of this into the old norm?    Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wh

A huge milestone for us here on RNT Fitness Radio as we’ve hit episode 250! Pretty crazy how far it’s come since starting it at the end of 2017, and a massive thank you to everyone who’s shared this journey with us so far. On today’s episode, I’ve brought my wife on to shift gears from the usual topics and discuss what it’s been like in the first six months of marriage, exploring our relationship dynamic, if anything has changed, and where we feel most go wrong.     Timestamps:   03:00 - (Akash) What did you learn about marriage in the first six months of tying the knot? 05:48 - (Chandni) What have you learned in the first six months? 07:25 - Whatever the issue is, it always stems down to communication 08:41 - Morning talks, time to catch up and just reset everything in the morning.  10:05 - Weekly date nights 12:40 - One of the key things is the room for improvement. 15:25 - Get feedback; that’s the way you’re going to continuously improve.  17:36 - (Akash) What have you learned about me in the last 6 months

How you start your journey is critical for long-term success. Phase One of our Transformation Journey is Cleaning the Palate (CTP), which is all about regaining control of your day, setting up your structure, strategy and systems, and building the foundations for success both in the short and long term. The best analogy is one described in my book, which is one of a house, and phase one is where you lay down your foundational bricks for a fruitful future. We also touch on some new year’s habits we’re working on, as well as how the initial bits of my road to getting shredded vegan has kicked off!   Timestamps:   00:45 - Cleaning the palette is all about regaining control of your day. 01:09 - Finding structures in a day that are going to be sustainable. 02:31 - You want to eliminate as much decision fatigue as possible 06:06 - Let’s just get the ball rolling 12:34 - Stacking old habit with new habits 13:08 - Simple things you can do can make a big difference 14:25 - Integrate your walking through the day 20:60

I started writing these reflections in 2017. I met my now wife, Chandni, in the middle of 2018, and at the end of every year I’ll ask her, “has this been your best year yet?” And every year, my answer has always been a resounding yes.   I couldn’t imagine getting to the end of the year and not thinking, “damn, who was I a year ago?!” Before I write my top learnings for the year, I look back at past entries and check if I’ve taken forward the learnings. Some are a work in progress - like managing my sleep and stress. Others feel like a different lifetime - from my way of thinking, view of life and personal development.   Without further ado, let’s dive in…   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in

What a journey it's been for Sanj. Her email, nearly 3 years to the day in 2018, was titled with one word: "help". I still remember opening it. In a really dark place feeling like there was no way out, the one thing she desired more than anything was control. When everything around you may be falling apart, there's only a few things you can still control: your body being one of them.   The first and hardest step was the email to us. The rest is history. What's remarkable is her journey has come full circle. From asking us for help, to now helping us as part of the team help so many RNTers around the world change their lives through this journey. Sanj is a new woman now in every way: she's regained control, is focused on herself, and her confidence has led to making seriously life-changing decisions along the way.    We're so proud of Sanj, so today we brought her on to discuss how her journey has unravelled, how she’s built the ultimate lifestyle solution, and how despite being a single mother working crazy h

On this episode of RNT Fitness Radio I’m joined by some of the team at RNT to discuss our personal fitness goals for 2022, whilst also reflecting on our fitness progression in 2021. With three totally different viewpoints and objectives, this one should give some insight into what’s in store for you as your journey progresses beyond the initial few years.   Timestamps:    00:03 - What the coaches achieved this 2021 and what they are looking to improve in 2022 02:50 - Ivan working on his back bend 05:18 - Once you get the skill, It's going to get easier  08:50 - How to manage stress and balancing work with training 13:23 - Ed illness led him to be out of training for 3 weeks 14:11 - Ed's goal for 2022 - just enjoy and stay healthy (just progress on lifts) and joining a marathon 16:09 - Be more social 21:59 - Akash biggest win of the year - stay lean 24:10 - With more sleep, Akash managed to do more things 27:06 - Scheduling Akash's training and cardio 35:35 - Another lifestyle solution tip from the coaches 38:

The ultimate question I get asked almost daily when speaking to people who are yet to start, or on this journey: How do you eat out and still lose weight? Fear not, the answer is finally here in this podcast, where we discuss a number of different social and mindset strategies, so you can eat out, socialise, have a life and still make gains. There’s also an incredible article our Head of Applied Research Ivan has written, which I’ve linked in the show notes, which you must read after listening.   “We don't want our members to be going into events number-crunching with their phone out.”   RNT Team   Timestamps:    00:02 - Not a day goes by without someone asking “Can I still eat out and lose weight?” 01:28 - Holiday season eating out, what do I do?  05:38 - You don’t have to count calories, you don’t need to bring packed meals 07:07 - Tell your friends about your fitness journey 11:09 - You don't have to make a big deal out of it 14:08 - Weddings 19:24 - Anywhere you go, you have the option to pick a sensibl

On this episode of #RNTFitnessRadio, we have the pleasure to be joined by one of the most brilliant minds of the fitness industry with well over two decades in the game, Lyle McDonald. Lyle is a physiologist and author who’s dedicated his life to finding ways to apply the literature to sports nutriti on, fat loss and muscle growth, whilst also accumulating many of his own findings along the way. His work has influenced many of my own methodologies, and I’ve always enjoyed reading his insights onto all things transformation, so it’s an honour to have him on this episode, where we dive deep into the real crux of long-term weight management, the skill of dieting, and so much more.   In every study you read, people lose weight, but nobody keeps it off. - Lyle McDonald   Timestamps:   00: 23 - What changed in the last 10 years 05:40 - What caused menstrual dysfunction in women 09:59 - Lyle talks about the book “Wild Weekend Diet” 15:21 - Losing fat is the easy bit 23:55 - Lyle talked about the book “Fasting, the U

On this episode of RNT Fitness Radio, I’m joined by RNTer Maneesha, who epitomises using the physical as the vehicle to transform your life. Starting her journey in September 2020, Maneesha’s journey has uncovered a lot of muck, yet empowered her to make seriously life-changing decisions, especially in her relationships. To add, she’s now doing things she never thought was possible: from competing in tennis, quitting her life-long job as a physician, and becoming an author. You can read her case study and see her transformation in the case study linked in the show notes.   After getting to the checkpoint, being in the community, having the supportive coaching, and learning so many things about yourself, there's no going back. - Maneesha Ahluwalia     Timestamps:    00:03 - What led Maneesha to start her RNT Journey  03:59 - Using food to cope with stress 06:36 - Why 2017 was Maneesha’s turning point when she was diagnosed with 6 or 7 illnesses 10:06 - Maneesha talks about her mental and emotional challenges w

This episode is a little different to the norm, where we discuss our own eating and training practices that we’ve cultivated to form our own lifestyle solution over the past decade. Finding what works for you takes a ton of trial and error, and for nutrition, as an example, it’s about finding what satiates you, tastes good, makes you feel good, is practical, and is effortless. If you don’t crack that, you’ll never be able to have the lifestyle solution you’re after. This episode should inspire you to think of how many different ways there are to skin the cat, but also, what the commonalities amongst us that really works in the real world for busy people just like yourself.   The diet that got you into shape, doesn't have to be the diet you sustain for the rest of your life.   - RNT Team     Timestamps:   00:20 - The four key things for a long-term diet to get in shape 01:26 - Being Practical - batch cooking 04:36 - Ed’s daily activities 08:52 - Misconceptions about batch cooking 10:17 - Ivan’s prepped meals -

The question of how fat is too fat, and how flexible is too flexible when building muscle is a question we get all the time. After running an Instagram poll that showed most people’s struggle with muscle building lied in nutrition, we decided to hit record on all the things you need to consider if you’re deep into it. We also touch on how in many cases, building muscle when life gets social and busy, is way harder than losing body fat.   With regards to nutrition, whether your goal is fat loss or muscle building or even maintenance, unless you have some structure around it, some control, you're never going to achieve any goal you want anyway.   RNT Team   Timestamps:    00:18 - 90% picked Nutrition as to what people want to learn more about 01:01 - Lack of Nutrition awareness 05:34 - How do we strike the balance between flexibility and muscle gains 12:15 - 80/20 Rule 22:52 - Would you ever downsize and be okay with it?  32:17 - Your body loves consistency 36:11 - Why do you have RNT now at 12 months minimum

In this episode of RNT Fitness Radio I’m joined by RNTer Steven D’Souza, who is an executive educator, coach and keynote speaker. He has authored or co authored five books: Made in Britain, Brilliant Networking, Not Knowing, Not Doing and Not Being. Steven has been recognized by Thinkers50 on its RADAR list and was included in HR Magazine’s ‘Most Influential’ list. His work has been featured in national and international media, including Harvard Business Review, Bloomberg, The Independent, The Guardian and The Sunday Times. In this podcast, Steven and I discuss many of his books, including his most recent that I was honoured to be featured in, as well as the RNT journey he’s been on where he got into incredible condition all whilst being on a vegan diet.   Recognise that you’re not separate from life; it’s not happening through you, it’s happening as you.  - Steven D’Souza Timestamps:   00:26 - Where it all began - Steven and his love for books 03:06 - Reading about Psycho-Cybernetics - what gears people towa

On this episode of RNT Fitness Radio, I’m joined by Azam Jaafri, a serial entrepreneur who has built companies in multiple sectors over the last 20 years. His interests cover property, tech, e-learning and wellness. Azam is currently taking his brand GRAFTISM global, a community-driven, experience-centric gym that Muscle & Fitness magazine has labelled as 'A New Breed of Gym'. Azam's passion for entrepreneurship goes beyond his portfolio of companies. He also coaches and invests in up and coming entrepreneurs. And in this episode we dive deep into how to bring physical, mental, emotional and spiritual health together to drive high performance, and maximise the growth in your life.   The more you discover who you really are, the more you discover your capacity and your potential.  - Azam Jaafri   Timestamps:   00:09 What cultivates Azam’s high-performance mindset 03:03 Practicing gratitude 06:44 What’s stopping people from high-performance? 12:57 What’s Azam’s version of success 14:52 Looking within from a

On this episode of RNT Fitness Radio, we dissect our most popular article ever written - How Heavy Will You Be When Lean. Inside this podcast, we dissect new findings relative to BMI, example RNTers relative to their muscle mass and journey, and how to improve your standing on the ranges listed, which comes through building muscle over time. For anyone who’s ever been attached to a specific bodyweight number on the scale, you won’t want to miss this one. I’d recommend getting the article open to reference against when we discuss some of the new ranges we’ve updated inside it - you can find it in the show notes.   “Once you know your range, accept it and it’s going to be liberating.” Akash Vaghela   Timestamps:   03:09 - RNT is the only company to write about this topic for average people  04:54 - Psychological barriers for getting lean 06:15 - Striving for a look, not a number 08:05 - AV’s revelation during his bodybuilding competition in 2017 11:20 - Factoring height 11:46 - Realistic bodyweight ta

On this episode of RNT Fitness Radio, I’m pleased to welcome back Dr Scott Stevenson, as go deep into muscle building and bodybuilding - discussing topics such as how to use pauses, how to maximise tension for growth, the difference between beginners, intermediates and advanced, meditative effects of bodybuilding, peak week and what it takes to execute a death set that has you talking to God at the end. Scott is a wealth of knowledge, and we could have spent hours talking about the intricacies of bodybuilding. If you’re ready to take your physique to the next level, this one is going to be a big one for you!    “If you address and connect with things, then you get a higher quality experience.” - Scott Stevenson Timestamps:   00:00 - Intro 00:15 – The best thing about muscle building 03:13 – There’s no shame in higher volume training. 07:10 – Psychology and Physiology of training  12:39 – Experiences that anger your perception of things 19:38 – True failure point 24:03 – Tricks of setting higher goals 31:20 –

Dr. Asmi Sanghvi moved to NYC filled with excitement for the new life that was unfolding for her. However, 6 months after she moved to New York her carefully constructed fitness routine began to crumble - the temptations that The Big Apple offered were too good to resist and Asmi found that she had gained all the weight she had lost before arriving at NYC. A high performer and over achiever in her career she was tired and disappointed that she had let herself go.    Episode 236 talks about how Asmi made a radical decision to completely change her mindset and approach to life. Through her RNT journey she discovered new coping strategies to deal with everything that life threw her way.    Today Asmi is in the shape of her life, loves the skin she’s in and is filled with self confidence and self esteem.    If you feel your social life is impeding you on your journey to transformation, this episode will show you that you aren’t alone. There is a way... there always is, all you need is a new perspective.    You ca

Recovering from an abusive relationship, Karen is a single-mum who works full-time in a demanding job in London. Her traumatic relationship shook her to the core and was diagnosed with Post Traumatic Stress Disorder after many sleepless nights.  She had awful night terrors and was surviving on less than 3 hours of sleep every night. Karen uses exercise, especially weight training to bring about a sense of balance in her life. She leveraged all of RNT’s  accountability systems to support her journey and has achieved a level of ‘shredded’ that you can easily compare to that of bodybuilders!   In Episode 235 Karen Burfoot talks about how much exercise means to her and how ‘training to failure’ makes her feel powerful and strong. She talks about the support she received through her RNT journey along with her therapy to manage her mental health. She now says she is happy and has a positive outlook on life.    If you want to know how training can help you feel stronger both in mind and body, this podcast is made es

Tired and exhausted from trying to conceive for a couple of years, Ella wanted a change of scene. She chose to focus on the physical as a way to ease the stress of trying to conceive and also to try and clean up her diet and routine. When she joined RNT she realised pretty early on all the things that made her feel good, making the whole process of trying to fall pregnant that much easier.  Episode 234 talks about how she managed her deep desire to become a mother and the anchor RNT provided to her emotional and mental state from conception and through her pregnancy.  So just hook on your headphones and listen on your favourite platform. “I feel so good doing my training and my morning walks. If I missed them, my day is a different day.” - Ella Wreford Timestamps:   00:11 - The Trigger 02:15 - The yo-yoing cycle 02:30 - Types of training plans 03:31 - State of mind 04:25 - Enter RNT 05:34 - Results  06:15 - Things that made me feel good 06:57- Fertility journey  09:53 - Pregnancy 12:45 - Training during

In this episode of #RNTFitnessRadio we pull the pin and ask: what really matters in the realm of body transformation? Is it 80% nutrition, is it all about training, do steps count? We answer the question to: when life gets busy, what actually produces your results. This is for those who are en route to getting into shape and for those deeply investing in muscle growth, where the ratios, percentages and priorities shift. We discuss how to eat, train and live when life gets busy, if improving your body is a priority.    "The 80/20 rule is incredible! Use it to your advantage. - Team RNT Timestamps:   00:00 – Intro 02:37 - Reason for 80/20 Article 15:00 - Struggling with Stress Eating 27:25 - The essentials 30:43 - Advice for beginners 34:44 - HIIT 47:48 - Perception of being busy 52:00 - Banking your steps 54:02 - Three Non-negotiables for Ivan, Ed and AV 56:10 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your