Rnt Fitness Radio

On this episode of RNT Fitness Radio I’m joined by singer Lucy Spraggan, who first sprung to the limelight for auditioning on X-Factor in 2012, and since gone on to produce a number of top chart albums. More recently, after years of struggling with alcohol, she went totally sober and decided to go headfirst into getting into shape. What transpired was a whole new body, lifestyle and mindset, and in this episode we discuss this transformation, as well as the struggles she faced, managing her new identity and what we can do to make gyms more female friendly! “The only validation that should matter should be from you.” - Lucy Spraggan   Timestamps: [00:00] – Intro [01:58] – Waking up in Vegas, and just running [04:33] – Drinking to escape, and escaping drinking [07:43] – The struggle with moderation: restrictive diets and excessive drinking [10:36] – The importance of nutritional education [12:29] – Gaining more attention [14:04] – The impact of fitness on mental health [15:38] – Introspect and big lifestyle

Welcome back to the next part of our #AuthenticAF series, where we’re going to be talking myths around macros, meal timings and how to grow muscle mass for both men and women. We talk all things proteins, fats, carbs while diving into some of the research, myths taken from the bodybuilding world, and the best practices required to transform your physique. If you’ve got myths you’re confused about and want us to debunk them, just send us an email at podcast@rntfitness.com. “Your calories don’t dictate your progress, your progress dictates your progress.” - Ivan Gavranic   Timestamps: [00:00] – Intro [01:54] – No carbs after 6pm [11:15] – Diet breaks, restrictions and refeeds [22:00] – How much protein should you have? [29:12] – Protein timing and MPS [32:17] – Leucine supplements [36:04] – Insulin spikes and fat burning [43:20] – Calories, protein, carb, and fat allocation [46:23] – Important dietary indicators [47:52] – High/low fat diets in males and females [51:15] – Objective accountability [53:13] – C

On this episode of RNT Fitness Radio I’m joined by Andy Lopata, a professional speaker, relationships strategist and an author of a few books, of which the newest to be released is called Just Ask – which is what we’re diving into today. We talk all about vulnerability, authenticity, the power of a safe space, and why the simple question of ‘how are you?’ can be so powerful. In fact, you’ll see the transformation of that one question asked at the start compared to later on, and just how it can open up the conversation to another level.   “Understand your purpose in sharing and how you expect it to move you forward.” - Andy Lopata   Timestamps: [00:00] – Intro [01:59] – Andy’s new book, Just Ask [05:24] – The evolution of Andy’s writing [06:34] – The catalyst of his book [10:00] – Different stories and perspectives [14:09] – Environmental and gender differences with opening up [20:00] – Creating a safe space to open up [21:57] – Asking for help [25:54] – Sharing your stories with strangers [28:02] – How ar

Today we are kicking off a new series where we’ll dive into all the industry myths out there and break through them one at a time. With the initial goal to get through five topics today, we instead spent an hour dissecting metabolism, specifically talking about metabolic damage, whether it’s real, what really happens physiologically and psychologically, and the realities of metabolism during dieting. This is a deep dive that will continue to evolve in more episodes, and I can’t wait for you to hear the first of many myths getting slayed. “We know what works, and it’s hard work and consistency. But it’s a lot easier to blame metabolism.” - Ed Pilkington   Timestamps: [00:00] – Intro [01:58] – Metabolic myths [06:35] – Age and hormones [08:05] – Muscle gaining myths [12:05] – The facts on cardio [20:46] – Spiking metabolism and refeeds [25:25] – Taking yourself to the extreme [27:27] – The benefits of being lean [31:11] – The importance of pushing yourself [33:50] – Bodyweights and calories [39:16] – Fa

On this episode of RNT Fitness Radio I’m joined by Jakk Gerard, who shares his story of going from suicidal thoughts to a remarkable journey of training in gym 1200 days in a row and counting. Jakk epitomises using the physical as the vehicle, and in this he speaks straight from the heart about breaking out of the victim mindset, taking the small wins, and climbing out of rock bottom into a whole new life he lives now.  “Your emotions are fuel. Channel it into something positive.” - Jakk Gerard   Timestamps: [00:00] – Intro [01:56] – Jakk’s triggers [05:29] – The physical is the vehicle [07:29] – Battling depression and the catalyst of transformation [12:36] – A cry for help and being honest with yourself [16:28] – Fighting through the muck [17:43] – Muck, sweat and tears [19:56] – The victor, the victim, and the villain [24:09] – Channelling positive energy [26:11] – Jakk’s purpose of helping others [28:50] – The impact of Jakk’s journey [31:50] – Jakk’s driving force and training regime [36:17] – A prog

On this episode of RNT Fitness Radio I’m joined by Asoka Veeravagu, to talk about his journey of being in the shape of his life at 50 years young, and all the challenges he’s faced in getting to this point. Arguably the biggest point to emphasise here is the need to shift from a fixed to growth mindset if you want to truly embrace the power of incremental gains that come with this transformation journey. In a candid conversation, Asoka tells the story of rewiring years of thinking to reveal his best self heading into his sixth decade. “Everyone can have a better day today than yesterday.” - Asoka Veeravagu   Timestamps: [00:00] – Intro [01:57] – The big 5-0, consolidation and developing a growth mindset [07:05] – Using the physical as the vehicle as an entrepreneur [11:25] – Internal struggles, depression and living up to expectations [17:29] – Breaking the yo-yo cycle and the process of unlearning [19:37] – The check in process and creating accountability [21:51] – Holistic transformation: more than just

On this episode of RNT Fitness Radio I’ve stripped the audio of an awesome FB live I did with fellow RNT team member Puja Teli, which was hosted in our private group. I’m sharing this because we touched on some topics around the multifaceted RNT ecosystem that makes us unique, why a checkpoint doesn’t mean you’re transformed, how to soak up the knowledge of the whole team at RNT, versus any one coach, all the new things we’re bringing to RNT, and why our community and this journey is a safe space and asset to a transformation journey. “You need to make your journey a continuum, because life is a continuum.” - Puja Teli   Timestamps: [00:00] – Intro [02:00] – Chasing perfection and learning from struggles [07:11] – The difference between perfection and accountability [10:50] – Addressing your ‘why’ and identifying your barriers [14:00] – Introspection and Action [15:25] – Practicing what you preach [19:14] – Having a growth mindset [23:02] – Taking ownership [24:24] – The individual evolution of the jour

On this episode of RNT Fitness Radio, I am joined by Vanita Chavda, who shares a completely lifechanging, saving and extending journey she’s experienced so far. Being in her mid-50s, Vanita is a perfect example of a women rebranding the aging process, as through dropping nearly 25kg and approximately 35% of her body weight, she’s completely turned back the clock to feeling half her age and a million bucks. Vanita doesn’t hold back in this episode when describing her mental health challenges after entering her 50s that caused her to lose control of her self-care and sense of wellbeing. After a very specific trigger, she started RNT during our infamous July shutdown and hasn’t look back since. Finding solace in walking, structure and nutritional education, Vanita has transformed inside and out to reveal her true purpose in life, and set herself up for the best decades in her life yet. If you have loved ones that have neglected self-care as they have grown older, Vanita’s story here is an inspiring one to

Welcome back to another episode of RNT Fitness Radio, where I’m joined by one of our longer term RNTers, Akash Desai, who’s returning here for the second time after first coming on over two years ago in episode 44. Akash explains the the journey of his first 3 years in an amazing way throughout. He reflected and said the first year is all about unlearning, the second year has been all about rhythm, and the third onwards has been about performance, and striving for continuous self mastery.  It’s been a pleasure to see Akash transform into a totally new man living in his flow everyday, and I can’t wait for you to hear his story. “For me, I’m not there for a specific goal, I’m there for self-mastery which is never perfection. Practice makes progress.” Akash Desai   Timestamps: [00:00] – Intro [02:00] – Beginnings of the journey [03:17] – Re-education and CTP of your mindset [06:45] – The importance of introspection [11:02] – Intangible gains and self-mastery [15:07] – Rewiring behaviour, mindset and iden

On this episode of RNT Fitness Radio, I’m joined by fellow RNT Coach Kunal Makwana, aka Mr Kmak, to talk all about some of the recent government “health initiatives” in the UK and where it’s all going to go wrong. We also dive into the power of a strong culture in any organisation. Specifically, what some of the building blocks of ours at RNT is, and what we can learn from some of the best in sport. As a self acclaimed sporting historian, Kmak gives anecdotes from different sports on what you can implement into your place of work for the better of everyone.  ‘’Health is something that we can’t take for granted; health is wealth.’’ - Kunal Makwana   Timestamps: [00:00] – Intro [02:03] – Lockdown haircuts [05:54] – Vitamin D3 and immune health [07:34] – The impact of COVID [13:18] – Connecting your ‘why’ in lockdown [14:40] – Government health campaigns [16:25] – Physical self-care vs meds and surgery [21:08] – Industry diets [25:30] – Kunal’s why, health and Asian transformations [28:02] – Asian social

Welcome back to RNT Fitness Radio, and on this episode I’m joined by one of our founding members of RNT, Punit Rawal, who’s been on an incredible journey in his first three and a half years. In a very candid account, we discuss all the ups and downs of the journey so far, his struggles with mental health over the past decade, and how the journey has been a driving force for managing it. The underlying theme of this episode is communication, and why, when you have a spouse or partner who may not understand why you do what you do on this journey, the best way bring them on your side is to speak to them. We also discuss the power of the journey to move you forward when life gets hard, and where our place is as transformation coaches. ‘’There’s always new things to learn, but the things I’ve learned already will never go’’ - Punit Rawal   Timestamps: 2:31 – 16 weeks post shoot 4:41 – New learnings 6:55 – Journaling 9:10 – The journey so far and the why 12:04 – Getting into medicine 15:25 – Punit’s love

I’ve got a special episode of RNT Fitness Radio for you here as I’m joined by my parents to discuss their incredible journeys this year; where they’ve got into shape, reclaimed their health, and shown why 60 is the new 40! My aim with this episode is for every man and woman above the age of 50 to listen to this, especially those in their 60s and 70s. The message is too important, and it’s our duty to start educating this generation on their health, why it’s never too late, and why everyone has a right to transform. If you’re someone who has parents in their 50s, 60s, 70s and above, play this for them. We’ve also filmed this episode into a mini movie, which I’ve linked in the show notes, so you can watch it with them too. In this episode, we discuss the power of self-education, why asking for help is okay, and why the older generations can learn from their children.  This is the start of our opportunity to inspire and rewire a new generation who are in dire need of our help, so without further ado, Let’s

Before I got on air with fellow RNT Coach Ed Pilkington, we thought we’d spend the episode talking training and performance. What transpired was a deep conversation about Ed’s purpose, battles with mental health, the intangibles of the investment phase, and why falling in love with the process and the journey is the only way to approach life.          ‘’I just want to have an impact’’ - Ed Pilkington   Timestamps: 1:51 – Ed’s investment phase 4:34 – The consolidation phase 6:07 – The intentional gain 8:06 – Previous investment/consolidation phases 12:31 – Internal vs external validation 17:21 – Investment rules 23:32 – Fear of failure 27:49 – The industry 30:29 – Ed’s individual purpose 36:30 – The seven faces 38:04 – Intangible vs tangible 42:41 – Introspection 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      For any podcast suggestions, or if you’d li

On this episode of RNT Fitness Radio, I’m joined by fellow RNT Coach Ivan Gavranic to discuss more of the intricacies of the investment phase, with a specific focus on the work that goes into building a true lifestyle solution that aligns with your core purpose, values and desired future state.  At RNT we’re driven  to educate our students on how to stay in shape and unleash the power of the physical as the vehicle to transform your life, and in this episode we discuss just how much education is required to do so. It’s full of trial and error, having an open mind, and a deep underpinning of accountability.  In the first part of the episode, I discuss the lesson I learnt from meeting the Rock at the gym in 2012, during my days working in a supplement shop, and how the physical consistently proves to be the best and most under-utilised career development tool for all of us. It’s a false economy that when we’re busy, we neglect our health, but as I’ve learnt from collapsing in the past our of poor self care,

On this episode of RNT Fitness Radio, I’m joined by Samir Oukili to discuss his story and journey in the industry, both on a personal and professional level. This one goes deep as Samir shares some of his struggles around mental health, his relationship with food, and how he’s turned it all around to shed the skin to a new being. We talk about his purpose, his new family, and the importance of self awareness and critical thinking, and why both are sorely missing in most. With over a decade of industry insight, this is an episode that will offer value to people at all stages of the journey. ‘’You don’t have a belief if you haven’t challenged the opposite side’’ - Samir Oukili   Timestamps: 2:02 – Early days of fatherhood 3:07 – Samir’s newfound purpose 6:02 – Purpose before Noor 7:38 – Samir’s upbringing 9:00 – Samir’s journey in fitness 12:03 – Philosophy of religion 13:27 – Depression at 19/20 16:33 – The work involved for Samir 2.0 18:50 – Samir’s cry for help 25:22 – What goes in Samir’s mind when he’s

Purpose is everything. Being a purpose driven business transforms the way you think, act and behave in business. Sadly, very few people and businesses in the fitness industry are purpose driven. They all want to “help people”, yet snake oil marketing for quick fixes – aimed and clients and coaches alike, has left the industry broken and void of all genuine purpose. Ego has prevailed, and it’s become dog eat dog. From a quick stat check, the fitness industry has an astonishing 80% turnover rate, meaning so many talented coaches are leaving our industry every year. Why? Because there’s no stability, security or progression. Coaches are expected to be business owners, and can’t do what they love – create impact and transform lives. Without turning this into a rant, let’s get into the episode today, where I’m joined by our Business Manager, Puja Teli, who comes on to offer her objective view on the fitness industry, why it’s broken, and most importantly of all, our first step to transforming it. Without further a

On this episode of RNT Fitness Radio I’m joined by performance coach and speaker, Kam Taj, to discuss a whole range of topics from differentiating love and fear based decision making, improving the education system, cultivating resilience, owning and developing your identity and building the future you want to step into. Kam also has a specific segment here targeted at parents with children in the 6-20 age range, to help them flourish in all aspects of life. He’s also given listeners to the show a massive 50% off his Exam Success Academy.  Let’s dive in!                                                            ‘’The people you love the most are often the hardest you’re going to find to help’’                -  Kam Taj   Timestamps: 2:05 – Kam’s learnings from the podcast 3:34 – Kam’s values 5:36 – Success vs failure 8:37 – Making the identity change 13:02 – Who do I want to be? 14:33 – Using checkpoints 21:03 – Shedding the skin 24:29 – Life at QE 27:19 – Getting into Cambridge 33:48 – Self help 37:56 –

This is the first a multiple part series where I’ll be joined by different members of the team to talk all about the intricacies of the investment phase. In part one, I chat with Nathan about finding your deeper purpose for long term investing, and why it’s so key to stay in shape for life effortlessly. I also reflect back on my relationship with food back in 2014, and how my bingeing / restrict yo yo cycle almost landed me in setting up a dessert lounge. If you’re someone who’s in an investment phase that wants to understand the underpinning of what staying in shape with a lifestyle solution is all about, this will be a big one.                           ‘’The lack of investment phase is the reason why we have a weight management problem”                    - Akash Vaghela   Timestamps: 2:12 – 2014 consolidation 4:41 – The dessert lounge 9:02 – AV’s why 12:47 – Who do you want to be next? 14:47 – Trial and error of the investment phase 16:55 – The rules 20:42 – The why behind the why 28:10 – Creating new

On this episode of RNT Fitness Radio, it’s the return of Mr Tom Hollis, who’s back by popular demand within the RNT Family to discuss what it’s really like to go through all five phases, recycle the journey, and continuing to build and strengthen a lifestyle solution to stay in shape for life. We talk about mastery of the body, improving your nutrition education, cultivating self awareness of your mind and body, the power of accountability and how to navigate through the intangible nature of lengthy investment phases, where the rewards are less hard and tangible but the internal rewiring that occurs facilitates a true transformation for life. If you want to break the yo yo cycle, say no to quick fixes and shiny objects, and learn the building blocks of staying In shape for life, listen closely to this one.                                ‘’This stuff takes years to get it really right’’                                                                  - Tom Hollis   Timestamps: 2:13 – Getting back in the gym

Today I’m joined by long term RNT’er, Shiv Haria, who epitomises everything about our mission at RNT, and I can’t wait for you to listen to this conversation between us. While Shiv’s started off as a journey to improve his physique, it’s developed and evolved into a journey of how to become a high performer in all areas of his life. Especially for his career – where he uses the physical as the vehicle to fuel his growing business.  A common trait we’ve seen in those who STAY in shape year round is that it goes beyond the physical. It becomes about connecting the dots between what the physical gives to your highest priorities in life – whether that be your relationships, career, health or business. It has to be about something more, and it has to become about being a high performer in that domain. For context, Shiv has held a ‘4 pack’ for over two years now, which shows his real change.  When you start using rules to fuel your performance, you stay in shape as a byproduct. Having rules that work takes tr