RNT Fitness Radio

I got a special story to tell you today about RNT's Head of Performance, Ed. He was going to quit the industry. He was fed up with the lack of career progression. He was tired of having no security or stability as a personal trainer. And he was worried he'd be unable to be an active father when the time arrived. There's a reason the turnover in the fitness industry is so high - and why you don't see many coaches in their late 30s, 40s or beyond. For all these reasons. However, two months ago, Ed celebrated his 3rd year with us at RNT! From a burnt out personal trainer working around the clock on the verge of quitting the fitness industry, to now leading RNT's coaching team, driving the recruitment of new coaches, and managing the development of our custom-built technology for our members…AND most importantly, being a present active father to his 2.5 year old son. And by the way, I have no idea what he'd have done, knowing he's one of the few who genuinely live and breathe everything to do with transformation. One of the best parts of what I do is seeing my team develop, and giving them a real runway to grow and make a life changing impact globally. When I started RNT, I wanted to fix the sad reality of the fitness industry for most: no holidays, no security, no stability and no career path. The reality for most coaches (both online AND in person) is a constant state of anxiety. I've been there, Ed's been there, and creating a genuine platform for coaches to THRIVE with their unique strengths, is a key driver in how I set up many of the systems internally. Ed, it's been an incredible 3 years so far, and I can't wait to see what the next 3 years hold. A huge thank you for being there through thick and thin, all the highs and lows, and being so dedicated on this mission we're on of creating the world's leading transformation company. In this episode, Ed and I sit down to reflect on the 3 years, and just how far he's come. Time Stamps 00:14 - Three Year Anniversary With RNT 00:38 - Biggest differentiators in the quality of life 01:25 - What is different now? 02:26 - What would have happened if Ed quit? 03:10 - What was driving Ed away from the fitness industry? 04:33 - Why Akash started RNT 05:44 - How has Ed's career evolved? 07:36 - At RNT we create our own ladder 08:15 - RNT is a place where coaches and trainers can thrive 09:56 - What we look for in coaches 12:17 - We always look to bridge the gap 12:48 - RNT is a family 13:22 - We always strive to better ourselves 15:50 - Why should you apply to RNT? 14:18 - What does the future hold for Ed Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

I've got a special double header in store for you here, as I'm joined by the team to dissect all the popular health and fitness myths women face on a day to day basis. Everything from the menstrual cycle, to pregnancy, to skinny fat syndrome, to effective training… and all the way to how stress impacts men and women differently. This is an episode for both men and women to tune into, dissect and take notes from, as many of the myths women are hit by, are closely linked to what men experience too. It's a two part series, so get ready! Time Stamps 00:35 - How women handle stress while training 03:38 - Typical roadblocks women face when training hard 05:56 - Stress is stress is stress 06:39 - Why women need to invest longterm 08:07 - Restoring your metabolic health 09:15 - The danger of perpetual dieting 10:45 - What it really takes to build your dream physique 11:36 - Osteoporosis and bone disorders 12:57 - What is your journey after fat loss? 14:07 - How to maintain after fat loss? 16:00 - Significant progress takes years 17:17 - Two factors to improving your physique - form and effort 19:05 - How important is training to failure? 21:11 - How important is effort? 22:16 - Run into pain instead of away from it 23:12 - Importance of range of motion 24:30 - Women should embrace hard training 25:16 - Being too lean is a stressor 29:40 - The way you get back body fat is key 32:00 - Dieting culture is getting worse 33:15 - Barbie dolls came with a diet book 37:44 - Stress of being too shredded is applicable to men as well 40:21 - Benefits of building muscle Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Purnima had always struggled with her weight. She was chubby as a child. And even as she grew into a young adult, she didn't lead an active lifestyle. Years of poor choices started to take its toll. And she found it harder and harder to lose the weight after her pregnancies. She was desperate to make it happen. So she scoured the Internet for ideas and tried a bunch of things. She tried eating just one meal a day, tried lifting weights at the gym with no direction, tried endless cardio, and she practised yoga. NOTHING worked! She became confused and overwhelmed by all the information available. And she felt completely stuck. So what happened? The weight kept piling on. And she thought she could do nothing about it. Until… a family member's remarkable RNT transformation was shared on social media. Seeing Shantul's photos and reading his story gave her the motivation to try and shift the excess weight for good, one last time. She hesitated at first. But she knew she had to do something. So she put aside her reservations and went ALL IN. This time, she started seeing results immediately, and then went on to drop 30 kilos! And today…She knows how to live a healthy and active lifestyle to fit her busy schedule. She has a better understanding about food and nutrition. And she knows how to be consistent to make progress. After years and years of feeling unsure of herself, she's now filled with the confidence she always lacked. Time Stamps 00:15 - Life before RNT 02:06 - Tried lots of plans 03:50 - Stopped blaming the camera! 04:50 - Shantul's RNT story 05:28 - Gave RNT my all 06:34 - Why 12 months and not 12 weeks 08:04 - Fitness plans in India 10:24 - The Power of the RNT Community 13:35 - RNT was the last resort 14:40 - Positive influence on my children 15:32 - The RNT's amazing reservoir of knowledge 16:04 - Navigating The Consolidation Phase 16:49 - Finding the 'why' 17:26 - Navigating social situations 18:18 - Strategies that worked 20:26 - The advantages of planning 21:31 - Better time management 22:30 - Life after dropping 30kgs 23:10 - Healthy hair, skin and nails 25:00 - Generational health 26:29 - Follow your example 28:11 - Conscious eating 30:45 - The weighing scale is not the enemy 33:07 - Next steps? 36:10 - Approval from peers 40:29 - Food is just an energy source 41:59 - What almost kept you from joining? Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Purnima's Case Study - Busy Mum Purnima, Rewired Years Of Poor Habits Lost 30kgs And Unlocked Her Full Potential Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Purnima had always struggled with her weight. She was chubby as a child. And even as she grew into a young adult, she didn't lead an active lifestyle. Years of poor choices started to take its toll. And she found it harder and harder to lose the weight after her pregnancies. She was desperate to make it happen. So she scoured the Internet for ideas and tried a bunch of things. She tried eating just one meal a day, tried lifting weights at the gym with no direction, tried endless cardio, and she practised yoga. NOTHING worked! She became confused and overwhelmed by all the information available. And she felt completely stuck. So what happened? The weight kept piling on. And she thought she could do nothing about it. Until… a family member's remarkable RNT transformation was shared on social media. Seeing Shantul's photos and reading his story gave her the motivation to try and shift the excess weight for good, one last time. She hesitated at first. But she knew she had to do something. So she put aside her reservations and went ALL IN. This time, she started seeing results immediately, and then went on to drop 30 kilos! And today…She knows how to live a healthy and active lifestyle to fit her busy schedule. She has a better understanding about food and nutrition. And she knows how to be consistent to make progress. After years and years of feeling unsure of herself, she's now filled with the confidence she always lacked. Time Stamps 00:15 - Life before RNT 02:06 - Tried lots of plans 03:50 - Stopped blaming the camera! 04:50 - Shantul's RNT story 05:28 - Gave RNT my all 06:34 - Why 12 months and not 12 weeks 08:04 - Fitness plans in India 10:24 - The Power of the RNT Community 13:35 - RNT was the last resort 14:40 - Positive influence on my children 15:32 - The RNT's amazing reservoir of knowledge 16:04 - Navigating The Consolidation Phase 16:49 - Finding the 'why' 17:26 - Navigating social situations 18:18 - Strategies that worked 20:26 - The advantages of planning 21:31 - Better time management 22:30 - Life after dropping 30kgs 23:10 - Healthy hair, skin and nails 25:00 - Generational health 26:29 - Follow your example 28:11 - Conscious eating 30:45 - The weighing scale is not the enemy 33:07 - Next steps? 36:10 - Approval from peers 40:29 - Food is just an energy source 41:59 - What almost kept you from joining? Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Purnima's Case Study - Busy Mum Purnima, Rewired Years Of Poor Habits Lost 30kgs And Unlocked Her Full Potential Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

I've got a real special episode today. It's been over 6 months now since Chandni and I started working together. With over a decade of experience in process engineering, management, and driving multi million pound projects, this has been a really exciting opportunity for us to really take RNT to the next level. Chandni's main focus is on building the infrastructure to hit our growth goals, and ensuring we sustain the world class level of service and quality as we grow. And in this episode, we dive into what life has been like going from husband and wife only, to adding a whole new relationship in parallel as CEO and COO! Time Stamps 00:37 - Working together has been the best decision 02:12 - The strength in combining energies 04:07 - The book Traction - Get A Grip On Your Business by Gino Wickman 05:17 - What made them wait for so long to work together 08:38 - "There are clashes but we learn from them" 09:52 - The book Rocket Fuel by Gino Wickman and the two roles 'Visionary' and 'Integrator' 11:39 - Identifying your strengths 13:25 - Everyone operates in their unique zone of genius 14:59 - Always testing new ideas 16:39 - The importance of celebrating every 'win' 17:49 - RNT is looking for more coaches 18:22 - Starting to find the groove 19:11 - Roles have evolved 21:15 - Chandni has integrated all the departments 22:56 - The growth of RNT 23:13 - Akash's role is bigger picture and supporting the team 29:25 - Working in a start-up vs a corporate 31:35 - Preserving the culture of the team 32:02 - What's next with RNT? Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Coaching Opportunities Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

After building three successful businesses with her Navy SEAL former husband and business partner, Annie Yatch and her team now focus their coaching and training on trauma freedom, feedback systems and accountability processes that create the most sustainable fulfillment and success for entrepreneurs and their teams. Her work moves companies, entrepreneurs, individuals, and teams to uncover the experience they want out of life and business, as well as the truth about why they haven't been able to access that fulfilling experience yet. As an entrepreneur for the last 12 years and a graduate of Georgetown University's School of Foreign Service and Georgetown's Masters Program in International Security and Counterterrorism, Annie set out in the world to keep those she loved safe, but found a deeper passion and undeniable skill in helping entrepreneurs identify the subconscious lies that hold them back in all areas of life. With hundreds of companies and hundreds of thousands of individuals irreversibly impacted by the processes and systems that she and Larry Yatch developed through SEAL Team Leaders, Annie is confident that every business owner has access to the solutions for every business problem as long as they're willing to start telling the truth. Her job is simply to help you find it. Annie lives in Park City, Utah where she and her two boys (5, 7) are on the ski slopes together every weekend—and when clients and program members start to release those 80+ hour weeks to access their own version of weekend ski trips, that's her truest measure of success. I met Annie personally during my travels in the US earlier this year, and I was blown away by her insight into the stories high performers and high achievers tell themselves on the journey of growth, accomplishment and progression. From associations when we're younger, to struggles we normalise in our day to day lives, this is one of those episodes that's going to make you question your beliefs, rethink your behaviours, and take action on lifting your ceilings of potential. Time Stamps 00:18 - The 4 key lies suffered by high performing individuals 01:11 - Lie #1: Productivity is essential for success 03:26 - Adrenalised response to stress 04:35 - Finding the balance in being productive 06:11 - Finding a space for creativity 07:02 - Taking a power nap 09:40 - How to address the feeling of overwhelm 10:15 - Imagine like a child 13:00 - Success is an emotional feeling 14:57 - Lie #2: It all falls on me 15:57 - What is effective delegation 20:09 - It's not about leading the way you want to lead 20:49 - Lie #3: Suffering or grinding is the fuel 22:31 - Trauma affecting mindset 25:06 - How do you rewire the association with trauma 26:54 - Lie #4: Comparison or competition is essential for growth 29:34 - Value your own personal journey 30:12 - 4 steps to the truth 33:36 - Why people struggle with connection 35:03 - The value in co-ordinating action Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US and UK stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow Annie Yatch: Email Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

In this episode of RNT Fitness Radio, I'm joined by Dr Nitu Bajekal to talk all about optimising women's health, and specifically, PCOS. There is a lot of misinformation, myths and conflicting ideas out there around women's health, and it isn't spoken about enough. I decided to bring on Dr Nitu to help inform both men and women alike on these topics. Dr Nitu Bajekal, MD is a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women's health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, menopause, precancer, complex vulval problems and medical education. She is a keyhole surgeon with experience in laparoscopic procedures including robotics. She is a Fellow of the Royal College and recipient of the Indian President's Gold medal. She is one of the first board-certified Lifestyle Medicine Physicians in the UK. She has written the women's health module for the first UK University based plant based nutrition course. Dr Bajekal is passionate about spreading health awareness, providing reliable medical and lifestyle information for the general public, doctors, workplaces and schools. She herself follows a vegan lifestyle and her family and she herself have benefited from this. Dr Bajekal is the co-author of Living PCOS Free along with her daughter and nutritionist, Rohini Bajekal, available for order worldwide, which I've linked in the show notes below. Time Stamps 00:15 - Dr. Bajekal's book 'Living PCOS Free' is about regaining hormonal health 01:28 - What inspired the book? 02:43 - 1 in every 10 women have PCOS 03:47 - Symptoms of PCOS 04:17 - Testosterone is not a male hormone 04:50 - What is androgen excess? 06:22 - The book is a thorough scientific study of hormonal health 06:50 - 1 in 5 women in London aren't aware of where the vagina and cervix is housed 07:18 - PCOS is not a disease of the ovaries, it's an endocrine disorder 07:29 - Oxford study shows that even men have characteristics of PCOS 09:29 - PCOS explained in simple words 13:13 - The vicious cycle affecting women with PCOS 14:06 - Feed yourself words of love and self care 14:50 - First steps to take if you think you have PCOS 17:41 - Endometriosis takes 6.7 years to diagnose 20:18 - The 6 pillars of health 23:22 - The health benefits of soy 24:40 - Soy has amino acids are arranged just like the amino acids in egg white 24:54 - Phytoestrogen in soy has been highly misunderstood 25:56 - Selective Estrogen Receptor Modulator Effect or SERM Effect 26:43 - Soy helps to reduce hot flushes during menopause 26:51 - Soy helps to mitigate cancer 27:42 - Soy isn't destroying rainforests 29:39 - If taken with at least a 2 hour window, soy doesn't affect thyroid medication 30:17 - Focus on health goals instead of weight loss goals 31:30 - The 6 lifestyle pillars 35:08 - The reason we have colour vision 37:06 - Western medication and wellness practices go hand in hand 40:24 - The best way to include oil in your diet 42:43 - How to manage heavy and painful periods 45:31 - Eat iron rich plant based foods 46:35 - Nobody loves your body better than you Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US (https://www.optimumnutrition.com/en-us) and UK (https://www.optimumnutrition.com/en-gb) stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life How To Get In Shape With PCOS Follow Dr. Nitu Bajekal: Books - Living PCOS Free Website Instagram Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Natalie Costa is an award winning coach, speaker, author and founder of Power Thoughts - a coaching service designed to give children 'power' over their own thoughts! Through her private practice and workshops, Natalie has helped thousands of children worldwide discover the tools to help them feel calmer, happier and more empowered! With a background in psychology and having spent 12 years within the educational sector as well as becoming an accredited Performance Coach, Power Thoughts was born - which blends her past experience and deep understanding of children and their needs, now providing them with the tools to cope and thrive in the modern world. Natalie has been featured in the national press and TV, such as Stella Magazine, Good Morning Britain, BBC Breakfast, The Sunday Times, The Telegraph and is one Super Tutors for BBC Bitesize. She is also the co-author of three activity books for children, 'Know your feelings,' 'Find your Power,' and 'Stretch your Confidence!' Her intention is to always be focused on helping one child at a time, to be as happy as they can be. Time Stamps: 00:04 - The similarities between fitness and parenting 02:31 - How to stop taking your stress out on your child 02:56 - The prefrontal cortex fully develops only at age 25 04:30 - Flipping the lid by Daniel Seagull 07:10 - Your children can be brilliant teachers and mirrors 11:04 - Addressing fear in a high pressured world 14:33 - Power questions to ask your children 16:07 - Flip fears into excitement 17:25 - Harvard's study about excitement 18:10 - Have an open door policy with your children 19:28 - Your social media feed should be like a house party. Who are you inviting? 20:55 - When children have a tough time standing up for themselves 25:07 - Mindfulness for children 25:49 - Move your body to lose big feelings 29:03 - Power breathing 30:00 - Model behaviour to your children 31:44 - Take 5 breathing 33:47 - How to have conversations with children about complex world events 36:01 - Personify your feelings 37:55 - Hand on heart breathing 40:25 - Top 3 books for parents Book A Call To Start Your Journey! 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! I'm very excited and proud to announce we've developed a brand new partnership with one of the world's leading premium supplement brands, Optimum Nutrition, where they'll be helping support our RNT members, and listeners of this podcast, on their journey of health, fitness and total transformation. With the world's #1 best-selling protein powder in their range, and a growing plant-based range, you can now use the code RNT20 to get 20% off in their US (https://www.optimumnutrition.com/en-us) and UK (https://www.optimumnutrition.com/en-gb) stores. My personal favourite are their plant-based protein bars. I've literally done a 180 on protein bars since discovering these, and these were a game changer during my recent long stints in Bali and the US! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow Natalie Costa: Links to my books IG Linkedin Website Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On the RNT Transformation Journey, when you hit your first checkpoint and you're in the best shape of your life, you have two choices. To either learn how to stay where you are effortlessly, or to seriously build muscle and upgrade your physique. For most, the former is the preferred route. But if you're one of the few with real ambitions to transform your body, get as strong as possible, and build a lot of muscle, the path is very different. It's one where you embrace the fluff, invest heavily for a few years, and know that on the other side, you can cash out with serious rewards. This is exactly what Nikul has done since starting with us back in 2019. After getting into shape, he's since built around 7-10kg of legit muscle mass and after spending years investing heavily, has totally transformed his body, his career, his relationships and his overall life. Check out his case study in the show notes to see more pictures, stats and his story. Time Stamps: 01:07 - Nikul was inspired by Kunaal's RNT transformation 02:06 - Biggest misconception 02:57 - Biggest problem: Nutrition 04:28 - Biggest shock - going below 60kgs 06:23 - Embracing The Fluff 07:06 - Invest in yourself for the longterm 08:55 - How to make the mindset shift from short term gains to long term results 10:00 - How to own your journey despite social pressures 12:30 - Everyone should bulk at least once in their life 14:32 - Graph showing the periods of cuts and bulks 16:19 - Strength gains on compound lifts 17:50 - Next phase for Nikul 19:55 - How to develop intuitive eating 21:20 - Biggest challenges and struggles 24:40 - Sticking to the programme even when life gets in the way 26:47 - Developing self-esteem 27:24 - Developing self accountability 27:38 - The physical is the vehicle 28:40 - Advice about embracing the fluff 30:12 - What almost kept Nikul from joining 31:17 - Nail down your why 32:09 - Handstand at the top of Kilimanjaro Book A Call To Start Your Journey! 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! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Annual Investment Cycles Embracing The Fluff Read Nikul's Case Study here Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio, I'm joined by Stan Efferding, an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition, and also holds the title as the World's Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, collegiate, and professional athletes for over 25 years. Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine. Stan is also a successful entrepreneur having built three different start-up businesses into multi-million dollar companies. In this episode, we dive into everything you need to optimise your training, nutrition and lifestyle for health and longevity. Time Stamps: 1:15 - How to achieve longevity in training 1:52 - The truth about BMR 2:40 - Supplements for longevity 03:38 - Keep your training simple, sensible and sustainable 04:28 - Three, 10 minute walks, per day 06:18 - Stimulus to fatigue ratio 06:50 - Meal prep the single most effective method for compliance 10:10 - How heavy do you need to lift 11:57 - Fatigue management 13:04 - Effective training 14:33 - Deload markers 22:38 - Benefits of losing 7% of body weight at least twice a year 27:52 - Key blood markers to pay attention to 37:07 - Macro breakdown 40:07 - No room for IIFYM as it doesn't fit your micros 41:07 - 10 min walks post meal 43:29 - Creating new habits 44:22 - #1 thing for recovery 46:59 - Balancing training and entrepreneurship 50:13 - Sleep hygiene protocol 50:38 - Repeating successful behaviours 58:10 - Stan Efferding's upcoming books 58:49 - Strength training for kids Book A Call To Start Your Journey! 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! Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow Stan Efferding: Website Instagram Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn