RNT Fitness Radio

Mark Deeks, otherwise known as #ThatPianoGuy, is on a mission to get one million people playing piano. He’s a best selling author, piano coach and mental health advocate. He has spent more than 20 years working as a musical director, pianist, arranger and teacher, and has built a really diverse group of musicians as a client base. From artists such as Faye Tozer of Steps to black metal bands Winterfylleth (a band Mark ended up joining!) and Drudkh. He has given Lenny Henry piano lessons, and written versions of songs by metal stars Sonata Arctica for symphony orchestra and choir.And on this episode of #RNTFitnessRadio, Mark comes on to describe why playing the piano can be a vehicle to improving so many aspects of your health, fitness and wellbeing, and all the surprising benefits that come with it. “We like to make a living out of something we enjoy.”. - Mark Deek   Timestamps: 00:00 – Intro  00:10 – History of Piano  02:28 – What’s the world of music to Mark  06:25 – The joy and the element of surprise  08:05 – How teenage years was for learning  10:05 – Benefits of Piano   11:20 – Years of coaching and conducting  14:00 – Myths around Piano  19:25 – Elements that hinder  21:21 – Connecting the gap  22:45 – Mark’s learning methodology  25:00 – The joy from quick wins  27:00 – Physical/Health benefits of Piano   30:13 – Tips to start Piano  34:25 – Music for deep work  [35:35] – 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 podcasts:      Apple Podcasts   Stitcher   iHeart Radio      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 the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz   Our Book: Transform Your Body, Transform Your Life Mark Deeks   Website Not Another Piano Book   Follow RNT Fitness:    Website   Facebook   Instagram   YouTube   Email   Follow Akash:   Facebook   Instagram    LinkedIn

On today’s episode of #RNTFitnessRadio, we introduce and discuss Mark Manson’s recent article titled, “Social Media Isn’t The Problem, We Are”. I’ve linked it in the show notes for you to read, and would recommend doing so as a follow up to this podcast. We use it as a springboard to discuss whether social media is really as bad as we often think, what’s really happening when you are triggered, or feel worse when on social media, and how to manage and improve any feelings of body dysmorphia, which is often associated and can be exacerbated by social media use, if you don’t take health education seriously. This is a big one with lots to take on board and implement, and remember, learning is nothing without action. So listen, take notes, then make the changes you need to make to start improving your life. “Start living to what you think your life should be looking like.” Ivan Gavranic   Timestamps: 00:00 – Intro about effects of social media 03:40 – Psychological effect by social media 06:30 – People to follow based on interest 08:15 – Insecurity from online feed 11:06 – Fixations on physique 14:42 – Envy and jealousy 18:16 – Body Ideas and commitment 21:20 – Life beyond what others say 26:05 – Self Education is key 28:25 – Going to your own journey 30:20 – Enjoying the process 34:22 – Disconnecting from the matrix 35:40 – Muting social media 37:32 – Looking at the triggers 43:25 – 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 podcasts:      Apple Podcasts   Stitcher   iHeart Radio      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 the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

On this episode of RNT Fitness Radio we discuss wearable tech, and it’s application to sleep, health markers and training readiness. With how much the wearable tech industry has grown over the past couple of years, we wanted to dissect the pros and cons of them, and whether getting a Fitbit, Oura or Whoop, as some key leading examples, are worth the money. Where we spend a great deal of time discussing is at the start, its application to sleep, and towards the end, whether its energy expenditure predictions are worth looking at!   “Just remember what you’re doing it for, and make sure it’s for the good reason.” - Akash Vaghela   Timestamps: 00:00 – Does lack of sleep lead to more body fat? 03:30 – Waking up at night and change in routine 06:50 – The use of wearables 08:30 – Sleep trackers 10:38 – Subconscious adherence to the tracker 13:40 – Benefits of wearable tech 17:3 ]– How to know what to improve on through tracking 20:40 – Uncertainty with the data collected 23:25 – How wearable tech increases engagement 26:30 – Product recommendations 30:30 – Work output and burnt calories 34:25 – Muscle mass and energy expenditure 38:44 – Last words 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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.   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

Welcome back to RNT Fitness Radio and today we start off by discussing one of the biggest mistakes we all made earlier in our training careers: excessive warm ups. I personally used to spend up to 45 minutes foam rolling, stretching and all sorts, before I’d even lift a weight, and on this episode, we discuss the best strategies to effectively and efficiently warm up so you can maximise strength, mind-muscle connection and the reason why most warm up, to minimise injury. “Strike a balance and perform at your best.” - Ed Pilkington   Timestamps: 00:00 – Intro 00:05 – The complete guide to warm up  02:55 – Convincing information online  06:00 – Human need for quick fix  08:50 – Focusing on the wrong things  10:30 – How Ivan and Ed warm up  17:20 – Akash’s best warm up   20:24 – Benefits of warm up sets  23:00 – Treadmill as a worse way to warm up  26:30 – Things to pay attention to  28:30 – Fatigue brought by deadlifts   30:40 – Grip training  33:10 – Strength balance to perform at best  35:18 – Placebo  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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

Ivan Gavranic shares his inspiring journey from early failures to personal transformation. He discusses how childhood expectations shaped his work ethic and led him to uncover his passion for fitness. The connection between physical and mental health is a central theme, with Ivan emphasizing that overcoming setbacks can provide powerful lessons. He reflects on self-acceptance, the significance of practical knowledge in personal training, and the importance of valuing effort over aesthetics. His story encourages listeners to embrace their own growth journeys.

“How does he do it?” That is what Vikram wanted his loved ones around him to think at the start of his journey in Sept 2020. As a serial entrepreneur and cardiologist, his purpose in life is strong. But he was worried that one aspect was running behind and pulling him back from his potential: his health. With heart attacks and conditions rife in his family, Vikram did not want to let his health get in the way. For decades he had been trying to work on it, but a mix of priorities, and most of all, a lack of a proper structure, strategy and system meant he had spent most of his time spinning his wheels. He was fed up, so started his journey with the goal of getting into the shape of his life, being a superhero for his two sons, having an abundance of energy, and continuing to impact millions through his work. Now Vikram has reached the first checkpoint towards his dream, he is shifting gears to investing in crystallising his habits so he can use the physical as the vehicle to 10x everything else in his life. Tune into this podcast to hear about his journey, but also to deep dive into cardiovascular risk factors, what to pay attention to, what bloodwork to get, and how to best manage your health as you age. There is a lot of gold in this one, and I can’t wait to share it with you. “Who you surround yourself with is who you become.” - Vikram Raya   Timestamps: 00:00 – Intro 01:40 – What Vikram should be looking like 05:48 – The ultimate trigger of his journey 07:55 – The “Why?” 09:12 – Surrendering to the system 11:12 – What is the missing piece in Doctors 15:50 – The biggest common resistance in taking the shift 18:06 – Nucalm Strategy 21:33 – Markers to cardiac issues in the future 26:25 – Bits of Advice to change behaviours 28:45 – Starting the Journey 31:34 – Nutritional Hacks to Parents 33:30 – “Physical as the Vehicle“ to Vikram 36:00 – Journaling 38:17 – Final words 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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

It’s RNT’s fourth year anniversary today, and I want to kick this off by saying a massive thank you to everyone who has supported this incredible journey so far. It’s an honour to serve everyone who enters our world, and I can’t wait to see how our impact continues to grow as we head into our fifth year. In this episode, I talk in depth about the evolution of our mission, work and methodology, and how we’ve changed from an online personal training to body transformation, to total transformation, and what exactly that means in reality. “Year four taught me the need to see the bigger picture.“ - Akash Vaghela   Timestamps: 00:00 – Intro  00:25 – RNT a year ago  04:09 – Health Crisis as a modern problem   05:26 – Our body as a scoreboard  07:05 – Body as a tool for service  08:24 – Our team and the value we live by  09:46 – Letting go of the muck  11:10 – How RNT started with a promise  12:10 – Transforming one person at a time  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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

With so much talk around macros, calories and training, what’s often forgotten is that transformation is holistic, and encompasses shifting your behaviour, mindset and identity with everything. How we are now is a result of our behaviour, mindset and identity in the past. It’s a cumulation of action, positive and negative, that leads us here. To change this is hard. It requires introspection – to identify the muck, then action – to work through it and cause the shift. For Bijal, she’d always struggled with food, and her relationship with it. With it came diminishing confidence and a struggle to find her own identity. Since starting her journey at the start of 2020, Bijal’s been able to reclaim herself. She found her why, she started to generate the strive from within that was previously so difficult, and she wanted to use the physical as the vehicle to achieve something great for herself. In a recent reflection by her, she said: “Whilst the grind had been one of the toughest mentally, physically and emotionally it has taught me so much about myself, my long term goals and those around me. It has been my greatest achievement and how I feel about myself when I look in the mirror is the fruits of my labour.” In this podcast, we go deeper, and really dive into her story, right from the beginning, all the way through the different phases, and now, when she’s investing. It’s been an incredible journey for her so far, and I’m excited to see how 2021 continues to unravel for her! “It’s about how you feel, you live out yourself, and you want to be.” - Bijal Kara    Timestamps: 00:00 – Intro 00:19 – Getting uncomfortable about her looks 04:08 – Being unhappy and how it affects mentality 06:34 – Not having a good relationship with food 10:25 – The triggers during the process phase 13:10 – Emotionally draining part of the Journey 16:10 – Dealing with Anorexia 19:09 – Enjoying food in the wrong way 23:45 – Taking the first step 27:00 – Challenges during the journey 31:38 – Dieting and finding a way of life 35:30 – Knowing about how you feel for yourself 38:35 – Bijal’s message to women 40:27 – Fitness knows no gender 42:55 – Physical as vehicle 43:43 – Closing Questions 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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

On May 2nd, Will Smith broke the Internet when he posted a picture of himself looking a little less than his normal self. In a flamboyant “belly out” pose with a pair of boxers, slippers and unzipped windbreaker, he captioned it.” This is the body that carried me through an entire pandemic and countless days grazing thru the pantry. I love this body, but I wanna FEEL better. No more midnight muffins… this is it! Imma get in the BEST SHAPE OF MY LIFE!!!!!”Off the back of this, he started something new: The #BigWillieChallenge. The rules are simple: Post a picture of your body now   Take 12 weeks to get into the shape of your life   Post a picture of your body after   The challenge has sparked a craze amongst a number of rappers, musicians and male celebrities in Will Smith’s circles, and it’s a fantastic message, incentive and movement to be pushing out there on such a wide platform. There are probably thousands, if not millions, of people who may be on this challenge, so we thought we’d put together a podcast and a guide, which you can find in the show notes, on how to maximize the #BigWillieChallenge so you not only get into the shape of your life, but you set yourself up to stay there for life. It includes the full set up of a transformation checklist, how to make changes, and why mastering the tip of the mountain of this challenge will be the most critical component to it. “When you find that sweet spot, it’s when the magic happens.” - Akash Vaghela   Timestamps: 00:00 – Intro 03:08 – initials steps to do 06:10 – Transformation checklist 09:25 – Mistakes on doing nutritional variations 12:24 – Executions over unnecessary changes 14:27 – Importance of measuring your food intake 17:25 – Learning by doing 21:42 – Is 12 weeks enough? 25:50 – fat loss and dieting 28:50 – Control and character building 30:35 – Grind and Consolidation 34:20 – Physical as the vehicle for a greater purpose 36:00 – Our body as a scoreboard 37:48 – Finding that sweet spot 39:00 – 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 podcasts:      Apple Podcasts   Stitcher   iHeart Radio      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 the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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

Amisha had always struggled with self-confidence, inadequacy, and self-esteem, and as a result, made decisions that often went against her true authenticity. After a major chnage in her life at the end of 2019, she decided to take back control and make a promise to start doing what she wanted to do. This meant using the physical as the vehicle and putting in the work to make serious changes for life. Outside of incredible physical progress, Amisha has now developed more confidence in all areas of her life: her work, relationships and plans. Her journey has been one of education, internal focus and total ownership of her actions, and in this episode, we dive into the story behind her incredible transformation.   “Look amazing on the outside and feel amazing in the inside.” Amisha Patel   Timestamps: 00:00 – Intro 02:05 – What’s the deal-breaker? 03:55 – Amisha’s marriage 09:28 – Questioning oneself 12:00 – Hearing insecurities 13:57 – Years of Journey 16:10 – What made the trigger 18:40 – How changes affect confidence 21:10 – Reassurance over insecurities 23:40 – Commitment as a choice 25:33 – What’s surprising in the last months 26:40 – Gamechanger habits 29:17 – Playing around with the plans 31:20 – A message of building confidence to women 33:20 – Easy steps to get started 34:50 – Self-love 37:11 – Amisha 2.0 41:10 – Physical as the vehicle 42:10 – A message to a younger Amisha 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 like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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