RNT Fitness Radio

On this episode of RNT Fitness Radio I'm honoured to be joined by Nilesh Dosa, who is the Founder of icanyoucantoo, a grassroots social enterprise tackling social inequality in non-privileged communities within London. He started his career as an accountant, spending 15-years in finance, banking and consulting. However, driven by a deep personal desire to change the narrative – because of his own lived experiences of growing up in poverty – he left 'the city' to follow his passion for making a real difference to young people by setting up a grassroots mentoring initiative. This has now expanded into a formal programme for 16-25 year olds, alongside a portfolio of growing humanitarian efforts. In this episode, we dive into the purpose and mission behind his work, the side of London and other metropolitan areas we don't often hear about, what the change he'd like to see in education and schools, and lastly, how anyone listening can help fulfil his big mission. Akash Vaghela Timestamps: 00:00 – Intro 00:15 – Listening to the inner voice 02:34 – Changing for the better 05:50 – I Can You Can Too 10:00 – Experiences growing up 12:42 – Not understanding the career environment 15:25 – Rewiring of the mindset 20:50 – Learned behavior 24:00 – What people don't see in the society 29:40 – Long lasting effect of Covid 32:00 – Bridging the Gap 37:25 – The "HOW" 39:30 – The importance of Skills 44:35 – Going inwards (Introspection) 49:50 – Describing what success looks like 55:30 – Building your journey [59:00] – 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

On this episode of RNT Fitness Radio, we're joined by Greg Potter, who comes on to dissect everything you need to know about optimising, improving and understanding sleep. Greg helps a range of individuals improve their health and performance, from elite athletes to CEOs. Since he did his PhD on sleep, circadian rhythms, nutrition, and metabolism, Greg spends much of his time helping individuals sleep and eat better. Greg is also co-founder and Chief Science Officer of Resilient Nutrition, a nutrition and supplement company that makes performing better simple and delicious. Highlights of Greg's career include coaching a sprinter to four gold medals at the European Championships; having his research featured in dozens of international news outlets, including the BBC, Reuters, and The Washington Post; working with the US Naval Special Warfare Command; helping to prepare two men to break the Atlantic rowing World Record; and being the sleep expert in a Channel 4 documentary on sleep and weight loss. If you're interested in maximising all facets of your sleep, or just want to geek out on the science behind it all, this is one you won't want to miss. "It's important to go to bed only when you are sleepy." Greg Potter Timestamps: 00:00 – Intro about Dr. Greg 02:50 – Sleep as his main interest 06:25 – Correlation between sleep and metabolism 09:10 – Metabolic health and efficient sleep 14:30 – Understanding your chronotype 19:35 – Experiments on sleep-wake timing 21:21 – Effects of not syncing with biological clocks 24:10 – Social jet lag and attending to sleepiness 29:50 – Time cues for sleep 36:50 – The use of wearable tech 50:00 – Tips on managing sleep amidst stressful time 59:41 – Exposure in social media 1:02:45 – 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 Greg Potter Website Linkedin

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