RNT Fitness Radio

On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you're built. Comparison syndrome is something that's rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent. "It's not until I internalised the whole thing, that I realised what's going on, and educated myself enough that the external validation or comparison started to disappear" - Akash Vaghela Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30 – How should women tone muscle 21:58 – Getting too big has never been an issue 22:43 – What happens to your muscle as you get older 26:43 – Body image, body dysmorphia, and comparison syndrome 32:01 – Improving yourself within 33:05 – Differences in genetics 38:31 – Shifting your goal from metrics to self improvement 42:12 – Falling in love with the process rather than the goal 47:02 – Don't delay accountability 51:12 – Misconceptions about scale numbers 53:39 – Negative recomp 55:11 – Good form and high levels of effort is what's needed to see results 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. On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you're built. Comparison syndrome is something that's rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent. "It's not until I internalised the whole thing, that I realised what's going on, and educated myself enough that the external validation or comparison started to disappear" - Akash Vaghela Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30 – How should women tone muscle 21:58 – Getting too big has never been an issue 22:43 – What happens to your muscle as you get older 26:43 – Body image, body dysmorphia, and comparison syndrome 32:01 – Improving yourself within 33:05 – Differences in genetics 38:31 – Shifting your goal from metrics to self improvement 42:12 – Falling in love with the process rather than the goal 47:02 – Don't delay accountability 51:12 – Misconceptions about scale numbers 53:39 – Negative recomp 55:11 – Good form and high levels of effort is what's needed to see results 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 another episode of RNT Fitness Radio, where I'm joined by physique and exercise specialist James Sutton to discuss optimal exercise mechanics and execution to get the most out of your training. A training program on paper doesn't mean anything without execution, and the fundamental of any training endeavour is proper technique for your body, which is where James and I dive into – covering optimal mechanics for squatting, pressing and pulling variations. If you're ready to level up your training, tune in and take notes. "If we don't use it, we lose it." - James Sutton Timestamps: 00:00 – Intro 01:56 – The 'Big 3': squat, bench and deadlift 06:25 – Why the squat might not be the best leg exercise 11:09 – Are you built to squat? 14:36 – Machines vs natural exercise 16:42 – Tension and muscle growth 18:40 – Chest training and development 21:18 – Top tips for chest workouts 27:02 – Position control and risk 31:03 – The importance of personalised programmes 33:19 – Stretching, load and range 38:53 – Why everyone is a beginner 40:45 – Longevity in the game 44:30 – Matching strength and resistance profiles 47:34 – The physical is the vehicle 49:28 – The void 53:17 – Education 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 another episode of #AuthenticAF we discuss the real competition we're facing in our industry, the strategic food addiction created by big companies, childhood associations formed with food, the power of your inner circle, commonalities of fad diets, and why your environment is so critical for your long term success in everything you do. This one's a fascinating insight into how when we think competition in the fitness world, we're up against industries whose sole focus is to have you addicted to the opposite behaviour we espouse. "The diet itself is the easy part to follow, you've now got to create the lifestyle for the future, and that's the hard bit." - Akash Vaghela Timestamps: 00:00 – Intro 02:00 – The real competition: Netflix and fast food 09:03 – Food and social conditioning 11:50 – Socialising and surrounding yourself with like-minded people 17:58 – Staying in shape vs quick fixes 18:59 – Fad diets 24:40 – The connotations of the word 'diet' 26:42 – Diet 'tribes' 31:42 – Myths around salt 39:05 – The team's experience of fad diets 45:57 – Intermittent fasting 53:39 – Replacement foods 57:12 – GOMAD diet 59:53 – Squats and pullovers 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 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 changes [17:54] – Lucy's advice to breaking addiction [19:45] – Social stigmas and 'fit-shaming' from both men and women [21:40] – Accepting a new identity [22:22] – Quick fixes vs lifestyle solutions and rewiring behaviours [26:08] – Dealing with body dysmorphia and internal fears [29:01] – The importance of transforming your mindset [29:49] – Failure to recognise recovery [31:03] – Lucy's new 'physical' music video [32:00] – Life on tour and being physically and mentally present [35:45] – Gender stereotypes in the gym [41:17] – Lucy's new socially-distanced tour 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 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] – Consolidation and muscle building [1:00:31] – Body weight ranges and strength 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 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 are you? No, really, how are you? [34:00] – The importance of support networks [36:21] – Struggling as a professional [39:32] – Authenticity [41:35] – Fear of professional speaking and confidence [46:52] – Key take-aways from Andy's new book [50:58] – Sharing on social media [53:03] – Building trust 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

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] – Fat cells and rebounding [40:33] – Emotional and psychological weight gain [43:51] – The origin of metabolic rumours [47:06] – Down regulation [49:48] – BMR and expenditure myths 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 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 progressive mindset [37:22] – Finding a positive outlet for mental health issues [40:05] – A spiritual voice [41:35] – What the future holds 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 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 personal training [23:16] – Discovering greater purpose, impact and spirituality [29:22] – Motivating others [35:38] – Marrying the individual journey and the RNT community [37:23] – Hormone replacement therapy (HRT) [48:00] – The importance of getting a health 'MOT' check [51:02] – Shifting to a performance mindset in all areas of life [57:54] – A complete lifestyle transformation [59:00] – Asoka's final tips 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 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 journey [26:04] – The importance of education [27:40] – The RNT community and support [29:07] – Looking after our coaches [32:08] – Collective coaching and its educational benefits [36:22] – Beyond the first checkpoint: Staying in shape for life [45:52] – Objectivity [47:10] – Comparing the RNT journey to Hindu philosophy [49:11] – Facing the facts to facilitate transformation 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